Wednesday 2/4/15

Wednesday 2/4/15 

UPTAED - PM WOD

A mash up of CFI and some additional things and mods.

A) Skill work/ shoulder and wrist strength
3x NFT
6 Sots press 15-25#
6 ring dips
6 HSPU

B ) Strength
EMOM 12
Dip + Jerk
135, up by 5 all the way to 190.
No failed reps

C) WOD

Row 1000m, max reps, rest 5

Clean n jerk 115
Toes to bar
C 2 b

Score :

3:42/13

3:50/20

3:51/15

Was back at the box coaching and was able to get in a PM WOD

Deadlift 

5 x 3

275
315
335
365
365

---

WOD

500m Row

then

4x 

10 Thrusters 95#
12 box jump overs 24"

7:26

That was a leg crusher. I managed to get 3 sets of Thrusters unbroken. I had to rest on the last set... The BJ, my legs were so smoked, I could not go touch-n-go on them, I had to stop and shake out the legs a couple times.

But it was a good one, very fast, high intensity. Feelin' good!