Group warm up;

10 mins to find 1rm Thruster (85#)

Then,

“Fran”

21-15-9
Thrusters 95/65
Pull ups (MOD: purple band)

9:44
Hands were still a mess from Murph so I used the purple band for pull ups. First time doing 65# for Fran. My time was VERY slow (about 4 minutes slower than last attempt with green band and 55#) but happy to at least do the prescribed weight.

8min EMOM low hang clean + hang clean + 2 x split jerk

5 Rounds

400m Run
21 Deadlifts 185/130 (MOD: 105#)

I would've loved to Rx this one, but still scared of losing form on the DL's and re-injuring myself, so I played it smart. All aside, I'm happy to have done 105 deadlifts in a workout, all with good form.

10 Back squats 155/105 (bar starts on the floor) (MOD: 65#)
20 Push ups
30 Double unders

12:46

Not overly comfortable going to a back squat without the rack, so took the weight low. Double unders felt good, but were difficult after push ups (shoulders were exhausted!)

Group Warm up,

10min to find your 1rm Deadlift

then,

3 rounds
500m row

Rest 3 minutes between each row. Post all 3 row times to board

185# on the DL. Still way behind old PR (225#), but it's the most I've lifted since the injury, so I'm happy to be getting closer again.

Row: 2:01 / 2:07 / 2:08
HATE rowing.

Wendler Strength:

Bench Press - 3x220, 3x235, 3x250
Hang Clean - 3x190, 3x205, 3x215
Deadlifts - 3x375, 3x400, 3x425

30 DUs between each set - 9x30=270 reps

Metcon:

250m row, 5 HC (135lbs), 10 Burps, 15 T2B, 250m row, 10 HC, 15 Burpees, 20 T2B, 250m row, 15 HC, 20 Burps, 25 T2B

Time - 20:21

21-15-9

Front Squat #135
Ring Dips

Be sure to check the website or Mindbody for any class cancellations due to weather! Strength: Pull ups- 5 sets of max rep (strict) Bonus: OHS 3-3-3-3 (70%) WOD: 4 Rounds For Time: 3 Snatches (70%) 6 Burpees 9 Slam Balls (30/20)
Pull-ups: 10-7-4-4-4
WOD: 4:21
115 Clean vice Snatch
20# Slam balls

Heavy Bag Cleans, Burpees

Active recovery 4min mellan varje intervall