Super Day

 Conquering any difficulty always gives one a secret joy, 

for it means pushing back a boundary-line 

and adding to ones' liberty. 

~ Henri Frederic Amiel

Today was meant to be a skill day, alone, however, a creep here and there and I am looking forward to a serious day of rest and rowing!

Deadlift (group work, form)

5-5-5-5-5

95, 115,135,165,165

Skills

Handstands & cartwheels

3RNDs - not for time

5 Decksquats R

3 Bfly pullups

5 DecksquatsL

3 Bfly pullups

5 KB OHSwing 20kg

10 1 Arm KB Swing 24kg R/L

Here is where I blew it ;). Talked into doing The Chief (I went mini).

5RNDs

3 min on 1 min off

3 Power Cleans @45#

6 HRPU

9 Squats

7,6,6,6,6

Row/TGU Combo

6574 (500 row wm earlier in the day)

6X

Row 1000

TGU x3 (each side)

What's for lunch!?

All Hail!

‎"Play like you're in first, but train like you're in second"

 

Buy-in: Run 400 mile easy, Pry squat, Samson Stretch, TGU 2each sidex2 RNDS 18/26/35

Mobility: Deadlift Prep

603 PTP:

• Deadlift (wmx3) 180x5, 160x5
• Press (wmx3) 60x3, 55x3

CFE WOD:

'The Chief'
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Max rounds in 3 minutes of:

• 3 Reps of 95# Power cleans, 
• 6 Push- ups 
• 9 Squats 

Rest 1 minute. Repeat for a total of 5 cycles
4,4,4,4,3+

CFE Swim
3-200yd Combat Side Stroke, 1:2 rest between sets - 12:24

Done!