WOD 06/11/16
8 Minutes of Back/Shoulder/Calves Mobility (Click links for details)
A- WU- 400M Run @50% RPE +
20′ of 1 D.B. Lunge Left (HBD)
1 D.B. Lunge Right
1 D.B. Thruster +
30 Banded Squats
B1- Bench Press- 8/8/8/8 (30X1); 1 Minute Rest
B2- DeadLift- 5/5/5/5 @75-80% heavier than 06/04/16 (30X1); 90 Seconds Rest
C- 3 Rounds- 2 Minutes Each of:
5 Push Press (95/65)
3 Burpee Over Bar
250M Row (Damper 4/2); 2 Minutes Rest
Notes: 80-90% of 6 Minute Sustainable Pace/Scale weight down only!
Oh I miss Josh! I think he will be back soon!
Saw him in the subway this week. Doing much better and adding in some activity. Could be back by the end of summer.
Dropped into the Weightlifting Meet today…
Weigh-in: 203.5 crushing pounds
Snatch : 70kg(000) 74kg (XXX) 75kg (000) – matched
C&J : 95kg (000) 101kg (XXX – press out) 102kg (XXX) – 101 is a (Crossfit) PR!
Good day but man was I tired after. Not sure why, but spent most of the day on the couch.