Steady is smooth and smooth is fast...
Well...this is relative...my fast is not as fast as Oz's fast...and Oz's fast is not Casey's fast...
But we are all relatively fast compared to our old selves, if we stay smooth!
TUESDAY
Warm-Up
12-9-6
Cal Row (2-1-1/2 Lap Run)
Rev. Lunge Sampson Stretch (1s hold)
9-6-3
Deadlift
Hang Power Clean
(Empty Bar)
BLUED UP
5 RFT ~
10 Power Cleans (115/80)
10 Bar-Facing Burpees
Syd ~ 7:56
Daliege ~ 7:57
wendt ~ 7:32
tb ~ 8:10 (PC=10/5-5/10/5-5/10)
WEDNESDAY
3 rnds ~
3 spidey & reach
6 Scap Ret
9 Abmat
12 Air squats
15 D/U
BB Warm-Up
JOHNNY
1200m Run...into...
3 Rnds:
19 TTB
87 D/U
7 Hang Power Cleans (135/95)
...followed by...
1200m Run
Syd ~ did it
Val ~ did it
Wendt ~ 31:05 (95
tb ~ 29:59 (400m Run w/ quad cramp + 1000m row...finished w/ 1500m Row)
Your words, Lord, are spirit and life.
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