Wednesday: A) 3 sets not for time 4-8 alternating pistols w/:01-:02 pause in the hole - used a band and then w/o...still a big struggle! 5 dragon flags B) 1 squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) + 1 squat clean (no pause) 5 x 1 @ 185-205; :10 between movements, 2:00 rest C) For reps 10:00 @ 80% of [3 rope climbs + 15m tough prowler push w/straight arms + 50 double-unders] 4 rounds and 1 rope climb(those were a struggle today...) 5:00 rest 10:00 @ 80% of [30m heavy Farmer's walk + 30m bear hug med ball carry + 30m bear crawl + .3 mile Assault Bike] 3 rounds and through the Bear crawl on 4...that 150 MB is tough! #crossfit #crossfitmasters #riseandgrind

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