Regional training for 2013 starts today.

Had a nice 3 days of rest. Now time to get back to the grind and get better at everything.

Strength
Front squat 3 x 5 - 255#

Skill / Accessory
5 Rounds untimed.
12 GHD sit ups
6 Weighted ring dips HEAVY - 65#
Rest 1 Minute between sets.

WOD
3 Rounds each round for time.
5 Power snatches - 135#
10 Bar facing burpeez
40 Meter sled push - 185#
Rest 2 Minutes between rounds.
Round 1: 1:13
Round 2: 1:43
Round 3: 2:43

Great way to start another week of training. I am really happy with the front squat as that weight was my 3rm about 6 months ago. The ring dips were heavy I haven't done weighted ring dips or weighted pull ups since the open but now that it's over back to it twice a week. The wod was a fast lung burner, my legs were on fire the whole time but I know that I should put sled wods or sled work a minimum of once a week. On the first round I got 5 power snatches unbroken, that's a pr. Sitting in the top 200 in nor cal as I hoped for (150 as of right now to be exact) thank you lord. God bless.
-JM