Weighted pull up 1RM

10rnds for time:

21 DU
15 KB swings 16/12
9 slamball shots

5min alkavalla 30s

1. max toistot tuplanaruhyppy
2. max toistot istumaannousu

5 rounds for time

500/400m row
20 burpee
400m run
20 wall ball

tc 45min

Anyone feeling stiffness in their glutes? Let's see. Take a lacrosse ball and a box, and perform the two mobility exercises explained on our blog:

http://blog.wodconnect.com/post/105435622732/crossfit-mobility-basics-3-4-glutes

So, did you feel anything? Those of you who did several pistol squats yesterday, this is especially for you!

Describe how you define beauty?

Conditioning
"Surfer on Acid"
3 Rounds:
500 Meter Row
21 Burpees

6 x alkavalla 90s
1 rinnalleveto riipusta + 1 rinnalleveto polven alta + 1 työntö

5x supersets:

3 tall cleans + 7 hang clean pulls - easy weight

Aikaa vastaan 2 kierrosta:

20 istumaannousua
20 Seinäpalloa

TC: 6min