Tuesday, September 28

Rebuild: 12pm

XT Strength: 5:30pm

Skill:

Front Squat/Wallball/Thruster form

Strength: (Gymnastics Strength 17 of 20)

3 rounds for quality of:

10 Back Squats @30X0

Rest 1 min

10 Strict Pull-ups @21X0 (Toe Spot)

Rest 1 min

Hollow Rock, 45 secs

Rest 1 min

WOD: 

Complete as many rounds as possible in 9 mins of:

6 Thrusters 95/65 (Rx+: 135/95)

6 Burpees (Rx+: Burpees over bar)

12 Kettlebell Swings, 53/35

Mobility: Back/Wrists

Rebuild:

3RFQ:

10 Back Squats, pick load @30X0

Rest 1 min

10 Dual KB Rows (30X0)

Rest 1 min

Hollow Rock, 45 secs

Rest 1 min

4 RFQ:

5 L/5 R Single Leg Kettlebell Deadlifts, pick load

Supinated Dead Hang, 30 secs

16-20 Alternating Shoulder Press, pick load

XT Strength:

3x10 Back Squat

5x5 Bench Press

Clean 2-1-1-1-1-1-1-1-1-1 (if attended Clean clinic on Monday night, can do snatches here!)