Saturday, July 5, 2014

07052014 Saturday WOD

Third day in a row....tomorrow will be 4 days.

I have really tried to maximize my available time at the box.  I had a pretty open weekend with scattered events with friends and family but made sure I worked out each day...

Here is today's FUN WOD...insert sarcasm:

I got to the box an hour early to warm up.

I did the Burgener Warm Up with the empty bar x 4
In between each set I did 20 x Air Squats

WARM UP
400m Run

Kickball girls vs guys!

SKILL

Max Effort Back Squat
I hit a PR!!!!
275#!!!!
*I wore a belt
**I wore my new Rehband knee sleeves

WOD
"FRAN"
21-15-9

Thrusters @ L2 - 65#
Pull Ups @ Box

Rx  - 95#
L3 -75#
L2 - 65#

10 min time cap
FINISHED - 6:10

After class I wanted to deadlift...sooo..
Warm Up
135# x 10 (2)
225# x 5 (2)

275# x 2 EMOM for 6 Min

Felt good!  I have open gym tomorrow and plan on working on snatch and OHS and do this great complex I have planned.







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