Here it is...the last workout of 2012. It was pretty hefty if I do say so myself.
Let's see what I did to make up for the Brazilian Buffet I had the night before...of course it was all Paleo so its all good right? No carbs...hahaha...
4 rounds of:
3 pull ups
10 x lunges
10 x GHD back extensions
5 x each arm KB snatch @ 35lbs
Box Squat Ladder x 2
add 10lbs until failure to complete reps
Begin - 115
End - 225 YAY!! NEW PR!!! What a great way to end the year!!
Overhead Squat 3 x 3 @ 80% effort
WU - 65lbs and 95lbs
Working set of 115lbs
Power Snatch 1 x 6 @ 60% of 1RM EMOM (every minute on the minute)
100 x GHD Sit ups for time
*I probably did 75% good ones...this was killer. My abs are not my strongest muscle...as anyone can attest. But I grinded it out...finished in 10:40.
HAPPY NEW YEAR!!!!