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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

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