@ 11:15am
a) 3 rounds (not for time)
1) 10 sandbell slams 40#
2) 10 alternating db snatch 70#
3) 10 hip extensions
completed. dynamic warm up done before this. plus some shoulder band exercises. have been getting some real good warm ups the past few weeks. been making the workouts better.
b) 5 rounds (rest 3:00 between rounds)
1) 30 wall balls 20#
2) 20 double unders
3) 6 muscle ups
1:47, 1:45, 1:45, 1:57, 1:50. went unbroken on everything. need to keep working on the muscle ups. watched the video, breaking at the knees on the kip, need to continue to work to keep the legs straight and engage the hips even more into them.
c) run :30 hard
rest :30
x 10 sets
this got tough. did them in the hallway outside the weight room at LCHS. goal was to make it down and back and then halfway back each time. met the goal plus a little distance each time. used rest to walk remainder of hallway to keep starting points even.
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