FIT Class Rolling.
Fitness:
A.) Back Squats – 10×7
B.) For time:
30 Double KB Swing(35/26)
400 m run
30 Pull-ups
50 Step-ups
20 Ball Slams
Perform:
A.) Back Squats – 10×10
B.) For time:
30 Power Cleans (135/95)
800 m run
30 C2B
50 Box Jump (24/20)
2X Burpee Broad Jump <–>
Compete:
A1.) Clean and Jerk – 15 min.
A.) Back Squats – 10×10
B.) For time:
30 Power Cleans (205/145)
800 m run
60/40 C2B
50 Box Jump (24/20)
3X HS Walk <–>
Back Squats
125-125-130-130-135-135-135-140-140-140
Heavy at 5:30am……..
WOD was a bit modified due to time- DNF
30 Cleans @ 115
2 lap run
11 C2B + 9 Pull Ups (back room rig is very nice for these….. no slip at all)
50 Box Jumps @ 20
…..had to get to work!
A. 145
B. 16:28 Perf. Rx
A. Same reps as Sara for bs 10×10
Wod
30 clean pulls @155
40 pull ups most ctb but a few that were not
Skipped run for time reasons
50 Box jumps at 20
A.) Back Squats – 10×7 at 85#
B.) For time: 10:50
30 Double KB Swing(26’s)
400 m run
30 Pull-ups- yeah! No band! Got 5 in a row- haven’t done that! I agree- I think that band has been holding me back!
50 Step-ups- 20”
20 Ball Slams- 15#
Competitor:
A. 145-145-155-155-160-160-160-165-165-165
B. 30 PC @ 145
800m run
40 C2B ( I agree with Sara, much easier on back rig)
50 BJ @ 20
18:02
Then did 2 x 1 min HS hold (focused on keeping butt off wall and only touching with one heel, and staying tight!)