Thursday February 6th, 2014

   @ 4:00pm   
a) 3 rounds (not for time) 
     1) 10 push ups
     2) 10 hip extensions 
     3) 10 wall balls 20#
completed. good warm up. got the body moving. 
b) 2.2.2.1.1.1 back squats (heavy) (rest 1:30) 
365, 385, 405, 420, 430, 440. much better here than last week. legs felt strong and hit all sets and reps well. 
c) 15 ring dips 
    15 handstand push ups (4" deficit) 
    12 power cleans (185#) 
    12 bar facing burpees
     9 man makers (40#)
    36 double unders 
    12 ring dips 
    12 handstand push ups (4" deficit) 
     9 power cleans (185#)
     9 bar facing burpees
     6 man makers (40#)
    24 double unders
     9 ring dips 
     9 handstand push ups (4" deficit) 
     6 power cleans (185#)
     6 bar facing burpees
     3 man makers (40#)
    12 double unders
16:05. kept a solid pace throughout the workout. tried to break things up on the first round so that I could pick it up on the second and third rounds. ring dips were ub throughout, hspu were 10/5 and then ub (rested on my head) for 2 sets, power cleans 7/3/2-6/3-6, then burpee "ub", man makers "ub" and double unders unbroken. definitely a grinder type workout, just staying in it to push through the reps.