041413

Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)

***25 Min Cap

Did first half with Chris Bernard. Went pretty well. Felt good on MU, got 9 in a row and came off so I wouldn't be crushed for the rest of the workout.

Rest 15 min

Session 2:
A. Strength Focus - (weakness #1)
-Back Squat 265x5, 275x3, 285x1, 295x1
Felt really good today. Changed up the squat a bit and stayed a little more forward than normal. Will continue on with this and see how it goes.

B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead
- used 165 but lost count of reps. Got around 10

Rest 3 min

AMRAP 2
Sqt Clean Thrusters - KB's (53/35)
- no damn clue how many. Lost count early. First set was 10. Lost count after that.
C. Sleds w/ 90# on it. Intervals with B and chase for 16 mins. Legs were on fire.