Training Day...

Getting ready...

Warm-Up is built into the WOD...

Mobilized, but moved right into this thing...

AMRAP in 7m:

3 Inchworms

6 4-Ct. Flutterkicks (L-Sit Posiiton)

9 Strict (Ring) Dips

~ 2 M Rest ~ 

15-20 Wall Walks

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DAY DREAM

2 RFT ~ 

70/50 Cal Row

50 Wall Balls (20/14)

30 KBS (50/35)

15 Burpees Box Overs (24/20)

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CLEAN TECH

OTM x 4

1 Muscle Clean (forgot it was clean pull & did MC)

1 Hang Squat Clean

1 Front Squat

60s REST

OTM x 8

1 High Hang Squat Clean

60s REST

On the 2m x 4

3 Front Squats (from Rack)

Daliege ~ 20:53

Stan ~ 19:30

Ladick ~ 18:30

tb ~ 24:10 (1st Rnd = 11:40 / finished 30 KBS on rnd 2 @ 22:05...so 2:05 for 15 BBJO)

Used a 30" box but did all step-ups, not jumps...

Rows are below:

#1 = 3:30.5 / 935m / 1144 Cal/hr / 27s/m

15 cal splits & s/m

29.2 - 39

37.7 - 30

54.3 - 23

54.2 - 24

35.0 - 22 (5)

#2 = 3:51.4 / 998m / 1073 Cal/hr / 30s/m

15 cal splits & s/m

44.9 - 35

52.0 - 29

52.9 - 32

47.3 - 27

34.2 - 28 (5)

95-95-105-115 / 125-135-135-145-145-155-155-155 / 185 (across) ~ NO BELT for any of this...

Felt the core and back workin'