Monday 01July13

A.  Front rack bulgarian split squat, 6 x 3-4/leg, rest 60 sec. bt. legs

B.  Snatch @ 60% of 1 RM; 3 reps x 6 sets rest 60 seconds bt.

C.  Reverse hyper, 3 x 8-10, rest 60 seconds

+

10 thrusters @ 185

10 muscle ups

20 thrusters @ 135

10 muscle ups

30 thrusters @ 95

10 muscle ups

+

5 minute FLR hold

RESULTS:

A. 195-215-215-215-215-225

B. 115#

C. Up to 100#

I had to make some changes to the WOD.  185# were rough on my hip/back.  Here is what I did instead:

7 Mins OMEM:

3 MUs

3 135# Thrusters

Rest 3 hours….

6 Rounds:

4 UB MUs

6 135# Thrusters

Rest 60 secs

5:00 in FLR took 6:10