WOW!

Don't let surface things delude us,

But free us from what holds us back from our true purpose.

Wow!

I have heard that said in relation to some pretty significant 'stuff' over the last couple of weeks and while it barely covers that actual emotion behind it, WOW!

Tough warm up day for me. I did not wake up sore or otherwise overextended, but once I got to the gym, I was really feeling the impact of this week's training. 

Warm up

Run 1 mile - I was actually thankful for this today

3 RNDs

5 Bfly pull ups - everything hurts

10 push ups - broken into 5 diamond/5 dive bomber push ups

15 reverse sit ups w/10#

20 squats - rhythmic

Mobility with the band - needed

Plenty of training time today so time taken.

Skill 

EMOTM 10 minutes

20 Dbl unders

10 T2B

7 RNDs unbroken, 3 I hit the bench ... small quarters in the Cool gym sometimes :)

I was very warm after this. Happy with starting to feel loose.

Strength

Deficit Deadlift @155# on 45# plates 3, 3, 2, 2

Yep, getting heavier

Burgner warm up & a few more basic ROM moments ...

Snatch 3x3 w/bar

Snatch push press - 3x5 w/bar - that was interesting

Finisher

Just feeling like putting the 8kg KB in my hand and whirling it around a bit.

3RNDs - standing on the tire

10 R/L Around the world

10 R/L Figure 8 to Hold - I still LOVE these ;)

20 Alt Flips/Juggling - happy not to drop any! I guess I can up the weight now!

Cool Down
5 minute AirDyne