#UPNORTH

Going on Vacation and being Up North is awesome, and sucks all at same time...
No cares = awesome
Away from the routine = awesome
No routine = sucks
No scheduled workouts = sucks
No equipment = sucks

SO...on the "Rest Day" (Thursday) 
Here is what I did....

Warm-Up ~
3 Rnds ~ 
10 Medball Sqt Cleans (30#)
10 Burpees over the Ball

WOD (Not for Time)
3 Rnds:
20 Overhead Medball Lungesteps
20 Burpees

Finish with a Kayak around the lake

Friday for the rest of you:
Warm-Up

500m Slow Row

3 Rnds:

20s Sampsion (ea)

20s Abmat

20s Air Squats

5 Scap Retractions on Pull Up bar

BB WU

BB CYCLING (50% of Clean & Jerk Max)

OTM x 6

8 Hang Squat Cleans + 3 Push Jerks

7 Hang Squat Cleans + 4 Push Jerks 

6 Hang Squat Cleans + 5 Push Jerks 

5 Hang Squat Cleans + 6 Push Jerks 

4 Hang Squat Cleans + 7 Push Jerks 

3 Hang Squat Cleans + 8 Push Jerks 

DEADLIFT

7 Minutes to:

Work to a Heavy 3-Rep Deadlift

OPTIMUS PRIME

AMRAP in 7min:

Max Wall Balls

EMOM perform 5 Deadlifts (225/155)

Begin w/ Wall Balls...DL are performed @ the 1:00, 2:00, 3, 4, 5, 6 min marks...

Focus is on breathing and transitions...do not go all-out in that first minute just because you can...remember you will have a heavy DL at the 1m mark...then get back to WB ASAP...think just start! SCORE is TOTAL Wall Balls performed in the 7 minutes

Casey ~ 95# / 245# / 86 WB (DL@185#)

Oz ~ 95# / 245# / 103 WB (DL@185#)