Squat it/Jerk it

Desire is the starting point of all achievement, 

not a hope, not a wish, but a keen pulsating desire which transcends everything.  

WARM UP
ROM
PVC

3 RNDs
10 meters elbow to instep
10 meters toy soldiers
10 meters butt kickers
10 meters karioka
10 pvc strict press
10 pvc push press
10 pvc push jerk

SKILL
Double Unders, 10 minutes practice
1-10-1 ladder, missed at 7 on the way up otherwise nice flow
Max reps 1 try 30 at the end, definitely have more in me, yippee!

WOD
1RM Front Squat and Split Jerk

• 120 FS - failed at 123, should have given it another shot, dropped out in the squat, too far down
• 123 PR SJ and I could have gone up again on this one! 

Feeling good, happy with these lifts today. Reset and refocus. Stellar form, solid effort.

Good Day for Play

Mixed these workouts up a bit to fit the schedule and it was a blast. No weight day, weird.

RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star

RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11

RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.

RND 4
2 minutes each drill x2 - heavy bag

• L/R 4x then 8x fast
• L/R 4x then 8x fast
• Mixed w/kicks

RND5
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups

RND6
Stretch out Mobility WOD

• Shoulder
• Hips

R800
30 HSPU - 35# plate & Abmat (damn! get lower) touched every time
R 800

10:58

Max Thruster
105, 110 failed

Max Front Squat 110 - while I was there...