3 heavy thrusters on the minute for 12 mins
I did a slow and steady warm up, burgener warmup with a lighter 40 lb barbell
45 lbs x 10 (concentrating on bar location, balance, and speed through the middle)
75 lbs x 8 (same concentration)
95 lbs x 8 (good weight balance and wrist and arm positions)
115 lbs x 4
125 lbs x 3

WOD:
125 lbs x 3 for the 1st 6 rounds
135 lbs x 3 for the last 5 rounds
145 lbs x 3 last round
(I wore wrist wraps for all WOD sets. not too tight to minimize and wrist pain later on)
POST WOD:
sets of 3 on each arm of single arm dumbell snatch:
25, 30, 35, 40, 45 lbs
all felt good and not too hard. I pulled a muscle in my lower/ mid back on the WOD, and started to feel it on the snatches.
Went swimming with the kids and Liz for about 1 1/2 hours + gymnastics, etc. after that.