When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Friday, July 23, 2010

Get to it!

AM - 500 yd swim, just enough to get wet and stretch out.

CF WOD today was great! All soreness gone. Form felt good. Love warming up with the Med Ball Cleans.

Warm up
R200
10 squats
10 pull ups
5 push ups
10 GHD
R400
5 push ups
10 KB Swing 16kg/35#
10 GHD
R800

7 RNDS
3 Power Cleans (Rx 135/Actual 80#)
4 HSPU (scaled w/plate & AbMat)

Time - 3:18
Definately should have upped the weight, however hit 80% 1RM.

Skills:
Rope climb
Deck squats
Hanging leg raises
HSPU depth
KB Snatch R/L 12kg/26#

100 Challenge
22 Dbl unders
22 Push ups

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