December 28, 2012
1) Dynamic Effort Back Squat:
12 sets x 2 reps @ 60% latest 1 RM.
Complete each set every 45 secs.
2) On the minute for 8 minutes complete
3 x power snatch (heaviest possible meeting criteria below)
3 x burpees
3) 3 rounds for time:
A: Run 400 or Row 500m
B: 3 x rope climbs or 15 CTB Pull Ups
Dynamic Back Squat: Used 205 lbs (really like doing these with the decreased wait time b/t sets)
Snatch practice: worked up to 190 lbs and stopped. ha.
8 min EMOM wod: used 115 lbs on power snatch. Felt good throughout, all of us were able to do all rounds unbroken. 13 seconds per round of snatch and burpees.
metcon: 6:38. All c2b unbroken.
Fun morning, although more than half of the 4 a.m. group was missing. Only folks in attendance were Barista and Beebe.