Rainy Monday

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” 

WARM UP
3 rounds:
1 cargo net climb - fun!
5 wall handstands
10 overhead squats (pvc)
200 meter run

SKILL
Ring Skills - skin the cat
10 minutes

WOD
Snatch 2, 2, 2, 2, 2 - 75#

4 rounds for completion:
10 meter overhead carry (50% 2RM) - 55#
10 burpees - yeah!
10 toes to bar - felt great stringing these together today ;)

Clean Before the Storm

Morning
Buy-in: Samson stretch, PVC pass thru, PVC OHSquat, Handstand hold practice on the wall

Skill Drills:
MyMadMethods
Strong Like and Ox - Wkt 4 - conditioning
2RNDS
A1 Swing @16kg x20
A2 Deck squat x10
A3 Clean (Dbl) x10
A4 Air squat x20
A5 Figure 8 to Hold x20
A6 Alternating Low Lunge x20
A7 TGU 2xLeft 12kg
A8 Plank 30 seconds each rotation
A9 TGU 2xR 12kg
A10 Push up x10
A11 Snatch L x10
A12 Side plank 30 seconds each side
A13 Snatch R x10
A14 Burpees, yeah! x10

CFRV
WOD @ CoolFit
15-12-9-6-3
Power Clean 95#
Bar Facing Burpees

10:29 - tough today, feeling yesterday a bit in the arms, but I love this kind of wod. Change of weather made this outdoor beauty really nice.

Cash-out: 1000m row 4:09