Warm up
MCCF Standard
Strength
Deadhang weighted pull-ups 1-1-1-1-1-1-1
Conditioning
For Time
Sprint Gasser
25 Hammer strikes/Ball slams
Sprint Gasser
25 Hammer strikes/Ball slams
Sprint Gasser
25 Hammer strikes/Ball slams
Sprint Gasser
25 Hammer strikes/Ball slams
What is a Gasser?
Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters.
Post times loads and times to comments:
WmUp:
30-35-40-50-55-60(f)-65(f)
WOD:
5:24 Rx’d
this one looked like fun, but had only been in bed a couple of hours when you guys hit this one. My day looked like:
skill:
snatch balance 5 – 5 – 5
snatch (receive it at the bottom) 5 – 5 – 5
65 – 75 – 85
strength:
BS 5 – 5 – 5 – 5 – 5
135 – 155 – 175 – 195 – 210(PR)
metcon:
100 DBL unders for time
sorry….submitted before I put my double under time
4:36
Aim looks like she’s speed walking…
He He…I do 🙂