500m Row
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Back Extensions
10 Situps
Strength
Squat: 3-3-3-3-3
WOD
3 Rds not for time
10 Dead Hang Pullups
10 Shoot Through
Post Squat 3RM
Result
- Strength = 115# back box squats max, then worked technique mostly at 95#. WOW! Can really tell the difference deep in the upper thigh/lower gluteal region when you do that!
- WOD= RX. Did 3-3-2-2 on the dead-hang pull-ups each round (meaning, would do 3, take a breather break, then 3 more, etc)
dead-hang pullups
Shoot-throughs (I'm convinced the power comes from whipping the pony tail)
Walked into the box while Coach Tyler was doing his CrossFit Games WOD (toes to bar), so I HAD to get video of that! It was 5 pwr cleans/10 toes to bar/15 wall balls AMRAP in 20min. Vids taken toward the end of the WOD.
pwr clean
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