Squat Snatch, 1 rep per min for 15 minutes - nothing over 115lbs, methodical, hot every rep
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3 rounds @ 90%:
Run 400m
21 KBS - 24kg
12 Chin-ups
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10 min rest
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3 rounds @ 90%:
Row 500m
12 Ring Dips
21 Wall Balls - 20#
Results:
SS: Complete; First 5 at 95#, 2nd 5 at 105#, last 5 at 115#; Felt pretty good, just focused on being fast today and nothing else.
Run/KBS/CU: 8:12 (PR by 20 sec!!!!); My previous Helen PR was 8:32. I was excited about this all week and my goal was actually sub 8 but my last run was slow, everything else felt really good. KBS were unbroken and easy, pull-ups were fast although I had to break the last set up to 7-5 with about 3 seconds in between.
Row/RD/WB: Complete; I was timing my rest and was starting this workout at 10 min on my watch but I accidentally hit the start/stop button when starting and it stopped the time...bummer. I noticed it after the first round. Felt good though, all rows were between 1:40 and 1:42. RD and WB were unbroken.
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