Notes
Warm Up
400m run
10 reps of lunges with med ball twist, pull ups, OHS (7kg), sit ups, leg levers, push ups, kb swings (25#)
mobility
Strength:
Front Squat
3X5
32kg (70#)
Conditioning:
For Time: 8 minute time cap
9-7-5
Muscle Ups
Strict Toes-to-Bar
(rest 2 minutes)
then:
4 Rounds for Max Distance Row:
1 minute – 15 KB Swings 1.5/1pd
1 minute – Row Max Distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 4 times for a total for 8 minutes.
1. 27 pull ups (red + green), 27 dips (green), 4 TTB attempts
2. 12kg (26#), 688m (didn't get full minute on all rounds because I was sharing a rower with someone and had to wait for him to get off before I could get on)
Post WOD:
50 Back Extensions
Front squats are tough, especially on my wrists. Tried to focus on good kettlebell form but not always successful probably.