Buy-in
Gymnastic WU/skills 1
Skill
- pistols
- DU
Strength
- Power clean 3 x 5
WOD
C2: 5 x 250m with 5 times the recovery
(if it takes 45 seconds to row 250m then you recover 3:45)
Post pace/stroke rate.
Cash-out
A Goat
Stretching
Mobility Homework - Episode 152/365: Better Olympic Pulling
Test: upright in the pull, bottom of squat (feet more forward?)
- Super Frog - plate on thigh, belly flat, squeeze butt, other leg tensioner; tension release.
- band around both knees/behind low back, wall squat, feet forward
- pain ball on glute sides.
CW: Pace/500m, strokes per minute.
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1:37.9, 37
1:39.4, 37
1:38.7, 39
1:38.5, 38
My goats, double unders and dips. I finally got 2 DU in a row. No luck yet with dips. In time.
Due to time constraints, we cut the sprints down from 10 to 5. We did a lot of stuff!
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