Wednesday: A) 3 sets not for time 6-10 alternating pistols w/:01-:02 pause in the hole - a bit better this week. 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) + 1 front squat 6 x 1 @ 205; :10 between the pause clean & no pause clean, then go right into the front squat, 2:00 rest C) 10:00 @ 80% effort - focus on relaxed, quality movement over intensity 10 strict ring dips 10 strict pull-ups 20 wall balls, 30 to 10 40 double-unders 3 rounds... D) For time .5 mile Assault Bike :60 double kettlebell front rack hold (no carry, just hold w/hands together @ sternum and elbows down @ sides), 53/hand 2:13...ouch... #crossfit #crossfitmasters

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