1/5/18

I felt pretty tired this morning... once I got warmed up I felt okay though ... overall had a great workout... the front squats were rough, but I got through them, everything else was really fun.

A.
Iron Scap

-Complete

B.
Front Squat
3 x 80% (295#)
1 x 85% (315#)
3 x 80% (295#)
1 x 88% (325#)
3 x 80% (295#)
1 x 90% (335#)
Rest as needed

-Complete

C.
3 RFT:
8 Ring Muscle-ups
10 Strict HSPU
12 DB Squat Snatch, alternating (50#)

-10:23

D.
EMOM 10:
Odd = :40 max reps Strict Ring Dips
Even = :40 max reps D-Ball Cleans, over the shoulder (150#)

-Complete ... was getting about 10-15 dips and 5-6 cleans each interval

E.
Assault Bike
EMOM 12 (3 sets):
Min 1 = 15 calories
Min 2 = 15 calories
Min 3 = 15 calories
Min 4 = rest
Min 5 = 12 calories
Min 6 = 12 calories
Min 7 = 12 calories
Min 8 = rest
Min 9 = 12 calories
Min 10 = 12 calories
Min 11 = 12 calories
Min 12 = rest

-Complete ... got 15 calories across for the first set, but had to lower it down to 12 calories... this was a brutal finisher to the session.

F.
ROMWOD

-Complete... felt great