Improvements

My hamstrings are feeling pretty bad today from all the work from thursday. But happy with how things went

Strength
Back squat 3 x 5 - 300#
Hang clean 5 x 2 @ 80%

Skill/Accesory
With 10# vest
4 sets.
C2B pull up ladder
1-5
Rest 1-2 minutes between sets

2 rounds untimed.
25 ghd sit ups
20 calorie row on damper 10
10 deficit hspu 3"
Rest 2 minutes between rounds.

WOD
Complete the following in any way.
75 thrusters - 45#
200 double understand
Accumulate 9,000# in deadlifting

I did 6 rounds for time.
First 3 rounds.
11 deadlifts - 275#
15 thrusters
34 double unders

Last 3 rounds.
10 thrusters
34 double unders
My time. 7:38

Really happy with how today went my back squat especially. About 8 months ago 300 was my 1 rep. The skill stuff was good I got the pull up ladder idea from OPT. The wod was nice.. not really. I am really suprised with my time as I was trying to get sub 9 and pulled a 7:38!! Also while my hammys being wrecked. Great job to my dad as he got 8:01 and we did it head to head. That really pushed me. Thank you God for all you have blessed me with.
- JM