11/12/13

A1. Wtd. Ring Dip - build to 1RM; rest as needed

132, this is a PR. I don't have a previous 1RM but whatever it was, I just crushed it. The only previous record I have is 5x5 w 26#.

A2. Wtd. Pull-up - build to 1RM; rest as needed

117, this is down 9# from my pr on 8/29/13.

B. Strict Muscle-up - 6 x 4; rest 90sec

All UB. This was good.

C1. C2B Pull-up - 5 x 12 for time; rest 45sec

15sec every round except 14 on last

C2. Ring Dip - 5 x 12 for time; rest 45sec

13 sec every round except 12 on 3rd and 14 on last

+

7 Rounds @ 85%

14 Deadlift @ 155#

14 Box Jumps @ 20”

Time: 8:17

UB on all DL, only broke on box jumps cu lost balance.

Felt low back some but not like I expected. Started to feel what "right" should feel like.

**Focus on eccentric mechanics on DL & “dropping” hips back before leaving the box

12/29/12

Saturday Team WOD

In teams of three, each team member will work at one of the three stations until rest / rotation is called. All team members will complete each of the three stations.

2 minute rest between stations as we rotate

Station #1 - 5 min AMRAP
- 5 burpee pull-up
-10 wallball (20/14)
4+5

Station #2 - 5 min AMRAP
- 10 Thruster (75/55)
- 20 Double Under (60 singles)
R: 5+7

Station #3 - 5 min AMRAP
-30m Bear Crawl
-10 Box Jump (24/20)
R: 6

Max effort Strict Muscle Up:
3

Body Composition:
See chart
Body fat: 7.2% (3 site)