Thursday, June 23, 2016

06232016 WOD

Another good one for me...I think I scaled appropriately.

WARM UP
3 x
250m Row
100m Run
10 x Air Squats

SKILL
min 1-5 x 5 Strict Pull Ups EMOM
min 6-9 x 3 Strict Pull Ups EMOM

WOD
21-15-9
Hang Cleans
Shoulder to Overhead
400m Run

L3 = 115lbs

DONE -  17:00

felt good...last set of 9 reps I was able to go unbroken.  Once again, the run is my slow part of the workout. The barbell work is easy...I could of went Rx at 135lbs pretty easily.  But I know the run would of wrecked me.  I paced myself well....I am happy.

Good Thursday!!!

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