Thank you for your service, Jamaal. You’re welcome anytime on the stable platforms at my gym.
WOD 150916:
BBG
EMOM for 7:00-
2 T&G Power Snatches – begin around 60% of max Power Snatch and work to a max double for the day
Strength/Skill
5 rounds of:
:30 ME Front Squats @ 70%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Conditioning
1) 3 rounds for time of:
4 Rope Climbs 15′
20 Pistols (alternating)
*Rest 10:00 between 1&2.
2) 4X500m Row – all out each set
Rest 1:1
BBG 135/145/155/165/175/185/195
Strength
Squats 30@225
Shoulders done. A lot tougher then I thought
Con diff
Bbg: 165
Strength: 5FS/rnd, HSH
Conditioning: 7mins-rope climbs/Eccentric GHD Raise