Wednesday October 26th, 2016

Evening Session (5:15pm)
1. warm up
    a.scap activation w/ crossover
    b. peanut in t-spine
    c. 3x 10sec AD sprint, 10sec freestanding HS hold, 10 russian KBS (heavy)
2. weightlifting
    a. WZA team qualifier #3 -- 3RM thruster (from a rack)
    b. optional -- front squats -- work to a heavy 5RM then 2x5 @ 80%
3. movement
    a. 4 sets of: H/A swings + 4 swings w/ pull (towel between feet)
    b. WZA team qualifier #7 -- 3:00 amrap burpee MU + 3:00 amrap burpee bar MU
4. Conditioning
    a. WZA team qualifier #5 -- 30 hang power cleans (165), 90 WBS (20), 180 double unders

Results 
1. a. done
    b. done
    c. done
2. a. 265
    b. did not do 
3. a. done
    b. 33 total reps (16 ring, 17 bar) 
4. a. 7:07 (20/10 HPC, 60/30 WBS, messed up 2-3x on dubs) 

Notes 
1. thrusters felt pretty good today. still lacked some pop but 265 was my goal so that was nice to hit. 
2. body was pretty tired for the metcons. just tried to keep moving best I could and just give out team some decent results.