1/17

3 rft

run 400m
row 500m
50 double unders

17:45

Overhead Squats
5 x 5

135/145/155/165/175


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3 rft

25 thrusters @ 45#
10 pull ups

6:36

3 rds was perfect, got the exact metabolic response I was looking for in this WOD.

For time:

row 1000m
10 hang Sn. @ 75#
10 sit ups
row 750m
10 hang Sn. @ 75#
10 sit ups
row 500m
10 hang Sn. @ 75#
10 sit ups

16:39

lower back still sore, so snatches were harder than they should have been.

800m run

4 rds
5 C2B
5 Dips
10 T2B

800m run

20:38

not very good at all, my lower back is still tight from the clean and jerks, struggled with the T2B's could only muster 5 at a time

Clean & Jerk

1 Squat Clean
1 Front Squat
1 Jerk

95x2/ 115x2/ 135x2/ 155/175/195/205/215/225

everything felt good, got 225# overhead for the first time in a long time.

Rest Day

A much needed rest day, would have liked to got out on the bike but very tired. Did not sleep very well and got less than 4 hrs.

Run & Squat

4 rft

400m run
50 squats

15:40

felt good. really loosend up after the first round.