A.
Perform the following at 75-80%…
Row 1000 Meters
Ski-Erg x 500 Meters
Run 1-Mile
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
40 Double-Unders
50+: 7 Bar Muscle-Ups; 15 Strict Handstand Push-Ups
B.
Take 5 minutes and, with a weight vest, practice different variations of jumping/climbing over a 30″ box.
C.
Two rounds for time, of:
400 Meter Run
24 Air Squats
12 Burpee Box Jump-Overs (30″)
35-49:
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20/14 lbs vest
50+: 14/10 lbs vest
*Make the air squats as quick as possible. Lots of time can be made up on pushing the pace in the air squats.
I swam the length of Hapuna beach in the ocean- maybe 600m a little windy- felt good.
Did the du snatch wod- worked on transitions w dumbbell
Done:
All WODs done. Back squat. Snatch. obstacle course. tired done. see you all in Madison!!!!!
Wahoo!!
A. Done! No ski erg and I didn’t make my bootleg one ? So just too that out
B. Done
C. Done- pushed two boxes together to make a wide one, slightly unstable sonjust had to be really deliberate about hand/foot placement 🙂
SEE YOU ALL IN MADISON!!!!!
Can’t WAIT!