02/10/14

AM Workout
Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Strength
Strict Press
3 x 10 @ 70% of 1RM
Last Set is MUR

5 rounds for time:
30 - Air Squat
15 - Pull Up
5 - Power Clean 185/135

Intended Result - 15 minutes
Time Cap - 20 minutes

125#  Three cleans short at time.  Hips extremely sore from Saturday so moving pretty slow.  Jeff made me finish after time.  I was really surprised when he came up and wouldn't let me off the hook.  It's been a long time since I've had the internal motivation to finish a WOD after time and it felt good, actually.

PM Workout
Showing Amanda how to row
2K row