part 1
A- Front Squat- 80% x5, 85% x4 x2, 90% x3 x3, 95% x2, 100% x1, go up if feeling good. 255, 270, 285, 305, 325(PR)
B- Deadlift x3, 60% EMOM AFAP x12 275 complete/easy/fast
C- 3 RFT- 10 pistols / 30 DU 2:16 unbroken pistols 5/leg alternating, 2 trips on DU. No warm up/oly shoes :(
part 2
No warm up, was starting to rain. Also 4 min rests between sprints.
400m sprint 65.31 (PR)
300m sprint 44.93
200m sprint 31.44
100m sprint 13.25
7min rest b/w sprints
part 3
A- Split Jerk build to a heavy single 305 (10lb PR) http://youtu.be/9Gw7jI_M-t8
B- AMRAP UB DU- 1-3 attempts Did 1 set at 109 and foot was cramping bad, gonna add in to tomorrows wod.
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