Wednesday: A) 3 sets not for time 10 alternating pistols - foot flat throughout, use a bench to an appropriate height if required 5 dragon flags Pistols are still a huge work in progress...right leg is bad... B) Squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) 8 x 1 @ 185-205; begin a rep every :90 185-195-200-205(5) C) 15:00 @ 90% effort - less than a tester/Open pace 9 strict pull-ups 12 push-ups, 20X0 15 wall balls, 20 to 10 2 wall balls shy of 7 full rounds...got messy! Last 5:00 were tough! Arms blew up! D) 5:00-10:00 Assault Bike easy #crossfit #crossfitmasters

via Instagram http://ift.tt/2f3K7Yc