10/12/2015
A. Back Squat @40x1; 5-5-4-3; rest 3min
B1. S2O w/ 70%RM 8-8-8-8;rest 90sec
B2. Pendlay rows @20x1; 10-12x4; rest 2min
C. Side bridge reach unders 6-8 ea side x3; rst 90sec
+
4 sets@ sustainable pace
8 kipping pull ups
8 Db push press #35-45
8 goblet squats #60
8 burpee
+
3rds NOT for time
suitcase carry 20m #heavy
20sec hollow rocks hold
suite-case carry 20m #heavy
20sec FLR on rings
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A 185x5, 225x5, 275x4 295x3
B1 @155x8x4
B2 @95 12x4
C @10# x8x3
WoD 1:29/1:28/1:21/1:37 (DB broke on the last round had to run and get another)
https://flow.polar.com/training/analysis/244342153
3 rounds not for time.
Only got 2. Cut my hand pretty good on that broken DB while resting. That shut me down for the rest of the night.
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