Dead Lift Redemption

5:00pm @ RNCF

1000m Row 
Must be under 4:15

TIME: 4:12.5 (2:02.5/2:10.1)
NOTES: This row felt really good. I slowed the last 500m down on purpose to keep on pace.

3 x Skill Work
10 HSPU
10 BF Pull Ups
10 Russian KB Swings (53, 62, 62)

NOTES: These all felt pretty good. I hadn't done BF PUs in a while.

Snatch
2 x 75
2 x 95
2 x 115
1 x 125
1 x 135
1 x 147 (fail x 3)

NOTES: I was pissed that I couldn't get the 147. It just wasn't my day to PR. I was also trying to snatch in the middle of a super crowded class, which didn't help.

Back Squat
(work up to 80%)
1 x 125
1 x 185
1 x 205
1 x 215

NOTES: My legs were tired and these squats were harder than I would have liked them to be.

Event 5 Remix:
12-9-6
Dead Lift (205)
Box Jumps (24")

TIME: 3:34
NOTES: I literally felt like a different person doing this WOD. I did a million times better than I did the first time I tried this WOD. I was able to do sets of 5-3! And, I linked all my box jumps together. This made me feel a lot better about this workout. Thank goodness.

16 Minutes
Even Minute - 3 x OH Squat (130)
Odd Minute - 3 Burpee Muscle Ups

NOTES: This was super hard, but it makes me feel a lot more confident in my OH squats and my MUs. I had to clean it from the floor each round, so I got really comfortable doing this. I was also able to get in all 3 MUs under 35sec each round.

Should Mobility/Stabilization


Cheers to The Blue Book!