Dropped into a local gym in Reston, VA and got to workout with my fiance as she is visiting. It was a nice/low volume workout. Probably good for what my body needed after a few tough weeks of field training at TBS.
A.
Snatch
Take 20 Minutes to Build to a Heavy Single
-Went 165#, 185#, 195#, 205#, 215#, 225# (fail), 225# - missed the first rep at 225#, but the second one felt very smooth... wanted to go up in weight, but ran out of time.
B.
On a running clock:
'Nancy'
5 RFT:
400m Run
15 Overhead Squats (95/65#)
-13:00 ... had some giant transitions from the back of the gym to the door, not ideal for a PR time, but got some good cardio out of this (PR is 11:50 from July of 2016... but every gym's 400 is different... so it is tough to compare)
Rest until the clock reaches 20:00 and then...
C.
EMOM 10:
3 Unbroken Muscle-ups
-Complete ... haven't had access to rings in months... these reps felt really solid though, glad to get these in.
D.
ROMWOD
-Complete
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