Time to work our skills
A - Mobility
Use the wall for the hips/quads
5 min Hips
5 min Quads
5 min ball in traps
B - 7RM Back Squat (20 min time cap)
Fon - 110, 120, 130, 140, 150, had more but ran out of time
C - 1 RM Alt Split jerk (20 min time cap)
work both sides
FON - 70,80,90,100,110
D - Skill work
5 x 5 Rope climbs
3 x 10-15 HSPU (strict-kipping)
3 x 15-20 back ext
E - 3min ME Hollow Rocks
7RM BS:
ReplyDelete55, 60, 65, 70, 75, 80, 85
1RM Split Jerk:
30, 45, 50 ,55, 57.5, 60, 62.5 (1 leg only R front - wonky ankle)
No WOD today