@ JCC

x 3 Wide Grip High Pull

135/155/185/195/205

then

5 rft

2 min Airdyne
5/5 TGU's

20:12

Baseline

@ CFY

Baseline

row 500m (1:38)
40 squats
30 sit ups
20 pushups
10 pullups

4:52 (ouch! horrible)

then

Snatches

95/115/135/145/155/165/170/175/180

@ JCC

5 rft

20 KBS @ 55#
10 KTE

12:04

I still suck at KTE's

then

Swim 500m
Alt 25 free/ 25 Combat side stroke (getting better at it)

OHS Day

@ JCC

Row 2K

7:59

then

5 rft

10 OHS @ 95#
10 Box jumps
10 Bach ext.

9:11

then

2 x 5 OHS @ 135# w/ 2 sec pause at bottom.

not my best 2k time, gym was a little crowded so I was not able to jump into the next exercise, so I should have rowed a little harder. Knee felt great through the whole work out and OHS form looked good, very little favoring.

@ JCC

Press

5-5-3-3-3-1-1-1-

w/ Pull ups X 3 (Strict) btwn sets

95-115-135-140-145(2)-155-160-165

then

pull ups 1 +20#, 3 strict, 5 kipping

then

5 rds

1 min Airdyne
20 sit ups

10:02

amrap 20

@ CPB

amrap 20

row 250m
5 DL @ 225#
5 dips
20 WB @ 16#
20 situps

4 rds + DL's

2011

1/5

@ CPB

Snatch x 1

95(2)-115(2)-135-145-155-160-165

then

5 rft

5 hang pwr snatches @ 95#
10 burpees

6:58


1/4

@ CPB

amrap 20

3 pwr clean @ 135#
6 pull ups
18 du's

8 rds + pull ups


1/3

@ CPB

amrap 20

10 push press @ 95#
10 kbs @ 55#
10 box jumps

8 rds