Oh joy of joys ... it was a front squat kind of morning at the box.

Warm Up:
2x
10 Jumping Squats
10 Front Squats (45 LBs bar)
10 HellifIknows

Mobility:
Pain ball spine
Pain ball gluteus

Max Efforts:
1 Rep Max Front Squat*
185 LBs

*I had to try for a new 1 rep max with bands on the bar ... Purple band with oner knot used.

MetCon:
4x
8 Front Squats (135 LBs)
10 Toes to Bar (kipping allowed)
12 Russian Kettle Bell (70 LBs)

Friday , 8th September

6 sets:
10 metres of max distance broad jumps (rebounding is okay),
200m run at max effort (to retain form).

No rest b/t broad jumps & 200m run
Rest 3min b/t sets

60m Sprints - on track - rolling - 8x60m - 8.4, 8.25, 7.9, 7.9, 7.8, 7.8, 8.0, 7.9
100m - on track - 2x100m - 14, 14

Shoulder press 4x6

Row for 15 minutes.

Mark down the rowed distance.

Askelkyykkykävelyä tanko eturäkissä 3x10m

There is no description for this WOD as it is stat.

15 min AMRAP:
- 9 deadlift (155#)
- 12 push up (hand release)
- 15 box jump (24")

Last June I only did 8 rounds at 135lbs. Not bad...

Was on the 18" box for no good reason this time though other than it was the one right in front of me. Meh.

• In 5 Min O’Clock of:
BB Clean & Jerk (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

Squats:
5x3 across

3 RFT:
20 Front Squats @ 95#
25 Double Unders
15 T2 Rings

Cash Out:
50 Double Unders