Congrats Justin!
Congrats Justin!
WOD
Conditioning
In teams of 2, one person working at a time, 4 rounds each for time:
20 Deadlift (185/135)
100 Double Unders
100 Abmat Situps
200M Farmers Carry (53/35 KB)
Extra
Before Class
Snatch: Every 60 sec x 2 sets: complete 1 rep @ 86%,
rest 2 min,
Every 60 sec x 2 sets: complete 1 rep @ 90%,
rest 2 min,
every 60 sec x 2 sets: complete 1 rep @ 94%
CJ: Every 90 sec x 2 sets: at 87% complete 1 rep,
rest 2 min,
Every 90 sec x 2 sets at 90% complete 1 rep,
rest 2 min,
every 90 sec at 93% x 2 sets complete 1 rep
BS: 60/6, 70/5, 80/4, 85/4, 88/3*3 sets
4 sets – drop between each move but stay consistent with each kip
– 5 TTB + 1 negative slow leg drop to hollow
– 5 C2B PU + 10 sec. Hold w/ bar touching chest
-10 Alt Pistols
After Class
4×20 heavy Russian twists