Warm Up:

200m Run

200m Row

400m Run

400m Row

800m Run

800m Row

15 T2B

15 Hip Back Ext

Strength Bias:

DL:

20 Reps at Body Weight

10 Reps at 1 1/2 BW

5 Reps at 2 times your BW

WOD:

3 RFT:

18 Situps

15 Med Ball Clean n Jerk (20/16)

12 KB (2Pood/1.5Pood)

9 Pistols

6 DL (135/95)

(my pistols were slithly assisted and all the way down to the ground)

went up to 220lbs DL x5 we did not max out today, just when i thought the WOD looked easy and it was but we were already smoked from the warm up so the wod was a cardio smoke my time was 6m22sec

YEDTERDAY

RAN SPrints on the track for once ( allot harder for me)

10 x 30sec on 30sec off then

ran one mile

400m shuffle run alternating sides

400m run

400m shuffle run

1 mile run

( i really think these shuffle runs are slimming my botty down lol)

evening with JEn

Row 250

15 sdhp 15 reps

row 500

30 sdhp 30reps

row 250

the sdhp was 55lbs

the WOD was originally whats about floowed by FRAN

I think we were both smoked from the heat and a long day but def gonna have to do this one early morn one day!