Features: Box Jumps, Burpees, Clean (Power), Deadlift, HSPU, Jerk (Power/Push), KB Swing, Pull-up, Pull-up (C2B), Row, Run, Thrusters, Toes-to-Bar, 9/11 Memorial WOD.
9/11 WOD: 37:07 rx
Strength: 4 sets at 123 Met Con: 19:50 rx
A. Squats at 135# (~60%) B. 100 Burpees 8:53 rx
WOD: 19:25 – intermediate (did not do front squat work)
Front Squat 6×2 @ 183 33×10, 83×6, 123×4, 153×3, 183×2 six times check WOD: 18:30 intermediate
Skills: worked on bar muscle up (unsuccessful) WOD: 4+4 rx
14.5 WOD: 16:25 rx FS: 6×2 33, 63, 83, 113, 123, 153, 173 183×2 (5 sets)
Front Squat: 6×4 33, 83, 113, 123, 153, 173, 183×4, 183×4, 183×4, 183×4 WOD: 18:09 as Int.
Snatch Technique — tried to focus on pulling to hip… up to 83 WOD: 254 rx R1: 81 R2: 95 <– good DU round R3: 78
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