Skipped...

Skipped Tuesday workout...
Had a WFCA coaches meeting in Steven Point and had all the intentions in the world of going to Fiternal Crossfit on Tue AM, but Monday Nights meeting went VERY late and lack of sleep cost me!

So...we move on! Extra day of rest...

Warm-Up
GOWOD
BB WU
Squat/CNS Prep
Clean Warm-Up
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A) HANG SQUAT CLEAN
Build to a Moderate Triple of Low-Hang Squat Clean (below knee)

B) FRONT SQUAT
3 x 3 (87% 1RM / 3m Rest b/t)

KEEP WALKING
3 RFT ~
100' BB OH Lungewalk (95#/65#)
20/16 Cal Row

10m Cooldown Stretch

Stan ~ XX / XX / 10:?? (@65#)
Ladick ~ XX / XX / 2 Rnds in under 6min!!!
Daliege ~ 145# / XX / 9:02 (75#)
tb ~ 195# HSC / 235# FS / 14:24
Splits = 4:30-9:14-14:24 / Rows = 1:17 / 1:23/ 1:12 / Lunges = 75-25 / 50-25-25 / 50-----50
took way to long a break on the last lungewalk

ENGINE
10m Assult Bike easy
--------------
3 Rnds:
1m Max Sustainable Pace
6m Slow Spin Recovery
Tips ~ sustainable means hold a pace that you will NOT drop-off of at the end...
Push It, but not so much that you bonk!
STRIVE for 1-2 calories BETTER each round!
---------------
10m Easy Cool Down

tb ~ Calories = 22 - 23 - 27 / Watts = Ave 498 (High 714) /  RPMS = Ave 78 (High-89)
Approximates
RPMs = 73 - 78 - 88 (fell to 75 in last 15s...BONK!) / Watts = 450 - 480 - 640