November 4, 2015

Warmup today - felt need to get back on rings:)

1 MU + 3 Dips at top - 6 Sets (didn't time, but kind of EMOM ish)
+
500 M ROW / rest 1 min / 500 M ROW - just working on technique
+
LX Ball mobility on sub scap, pecs, and glutes / T-Spine foam roll, and Plate series

A. Squat Snatch x3 + Snatch Balance + OHS; 5 complexes (light and technical, perfect positions) 

• worked through at #35, 55, 75, 85 x 3 Sets, 95 x 2 Sets

B. OHS; build to a 'tough' triple 

• #105, 115, 125, 135, 145 - felt solid, not heavy - this was actually a PR!

+
For Time: 
75 Wall Balls 

• first split took 3:20 (opened with 30, then 10's, then 5's)

50 Cal Assault Bike 

• this took 7:15 total, average was 162 watts
• finished this around 10:35
• this was a grind - I did try to push

75 Wall Balls 

• finished at 14:45 (so this split took 4:10)
• opened with 20, then did 5's the rest of the way