Monday June 16, 2014

A. High Bar Back Squat, 3 reps x 6 sets @ 70%, rest as needed between sets.
     - 235#
B. Front Squat @ 33x1, 55%, 3 reps x 5 sets, rest as  needed between sets.
     - 155#
C. Drop Snatch @ 55%, 3 reps x 5 sets, rest as needed between sets.
     - Worked up to 95#
D. For Time of the following:
30 Chest to Bar Pull-Ups
10 Front Squats @ 225/145 lbs
30 Ring Dips
10 Front Squats @ 225 lbs/145 lbs
30 Chest to Bar Pull-Ups
10 Front Squats @ 225 lbs/145 lbs

     - Time = 9:30

     - I paced this well even though it was a tough WOD that does not play well to my strengths! Did the first 30 CTB's in clusters of 6.6.6.6.6 with almost all butterfly CTB's. First set of FS's were 6.4. Ring Dips were 10.8.4.4.4, 2nd set of FS's were 5.3.2 and then pull-ups of 5.5.5.3.2 then mostly singles.