Tuesday August 4th, 2014

3 rounds Not for time: 

nose-to-wall hold (wallwalk into it), 60 seconds

5-8 CTB pull ups

10 alternating pistols

Held 60s on the N-T-W, very tough to hold inverted like that right now. Hit 5, 7, 5 strict CTB pull-ups. This was tougher than I thought, probably didn't rest enough from the overhead hold. The pistols were a struggle.

A. Hang power clean: Build to a 3RM

Worked up to #205, which is the same weight I hit for a 2RM last week. Form was not great on reps 2 and 3, got really wide with my legs. 

B. Front Squat: 4-4-4 31X1 rest 3:00

#205 - #225 - #245 - the last set was very tough for me. 

Then:
3 rounds: 4 hang power cleans, #165, 200m run, rest 1:00

Round 1 - 52s

Round 2 - 49s

Round 3 - 50s

The run felt much better than last week, the #165 wasn't much different than the #155. Felt solid on this one.

then
3 rounds: 10 KBS #70, 10 burpees rest 1:00

Round 1 - 41

Round 2 - 40

Round 3 - 38

Felt much better on burpees today than I have been feeling.

then 3 rounds: 10 cal AD AFAP, 35 DU rest 1:00

Round 1 - 40s - unbroken DUs

Round 2 - 43s - 1 break

Round 3 - 39s - unbroken DUs

this felt solid.