warm up
3 rounds as fast as possible:
100m row
25 double unders
10 burpees
2min rest in-between
focus/skill
overhead squat
80% 1RM
-5 x 3
handstand holds
-work towards hspu
-find scaling options if needed
workout
21-15-9 for time:
225#/145# deadlifts
32kg/24kg full kb swing
hspu
We did this wod @ our box as well today. Hope ya'll don't mind!
ReplyDeletebou.8:41 rx'd
Lisa.12:31 mod.
Reid. 8:31
rob.9:12 rx'd
Thanx CFJAX again!
caleb.rx.11:34
ReplyDeleteMayport base gym 08:30
ReplyDeleteMod #55 kb
Ipod blasting TOOL
Time: not as fast as I would have liked.
Felt pretty much bullet proof the rest of the day. Rest day tomorrow.
Time to start hyping Thursdays wod
Update your S.G.L.I.
Hydrate, hydrate, hydrate.
Tighten your chinstrap this is going to be different.
WOD 4 THURSDAY
PETER PARKER
Stay tuned details posted is 24 hrs
Thanks again for the great WOD! Always love visiting when in town. Katy, so nice to see you again--hope you heal fast.
ReplyDelete