Skill: Low Bar Back Squat
Low Bar Back Squat 3.3.3.3.3
I ended up at 185# for my 3 rep. Form was craptastic, I'll get better and definitely get higher.

5 min Rest:

WOD
5 Rounds of:
5 Box Jump 30″
10 Pull-up
15 Wallball 20lb 10ft Target

This WOD was more troublesome than it looked but fun.

Squats of course - 7x5 @ 175

Then

10.9.8.7.6.5.4.3.2.1
Deadlifts 155/105
Box Jumps
Burpees

Rx+ @ 125

Warrior Dash

5min AMRAP of:
* 20 swing 32/24kg
* 10 Front rack lunge 45/30kg

7 mile long run from house
1:05:41 total time
Avg pace: 9:23
Avg HR: 135
Elevation gained: 577 ft

http://connect.garmin.com/activity/130045948

6 WEEK SQUAT CHALLENGE STARTS TODAY
-I wasn't here last week when they did the 5 rep max back squat so I had to find it this morning. 5 rep max backsquat - 215 lbs! So I'll start the challenge on Thursday 'officially' and just be 'one day' behind the rest :)

Then:
15 min AMRAP
5 Chest to bar Pull-up
10 Squat
15 Double Unders
-Total Rounds: 10 1/3 +7 squats. - Made it a point to ensure EVERY C2B pull-up was on point, I had to redo quite a few towards the end due to fatigue, but hey, gotta earn that RX right? :D

I can really tell this endurance class is paying off. I'm finding it easier and easier to sustain my heart rate and give just a little more!

Shoulder Press 3.3.3

Then:

15 min AMRAP

5 HSPU

10 Ring Dip

20 Wallballs 20/14

I did 70 x 3 on my shoulder press, but got 75 up twice, almost a 3rd. Feel confindent I am going to get there the next time. The WOD was hard bc I rx'd it which took me forever. I was concerned more that each move was legit so I didn't get many rounds in.

Muscle-Up Progressions (15)

3RM Back Squat

6 WEEK SQUAT CHALLENGE STARTS TODAY
65# x 20 (I took off 80# instead of 60# by accident so I will adjust to the right number for next time should be 80# next time)

Then:

15 min AMRAP

5 Pull-up

10 Squat

15 Double Unders

7+1/3

Then: Endurance HW-

1 Mile run 7:31
100 Push-ups (subbed 300 ABMAT)
1 Mile run 8:10

Total time:
29:00