Life.

WOD


1A) In 10 Minutes establish a 1rm muscle clean and push press
       I got up to 195#

1B) EMOM 7 Minutes
       2 Muscle clean and push presses - 90% of the established 1

1C) 1 and 1/4 front squats
        4 x 3 - 205#

First time doing the 1C it was different but good to work on this.

2A) 5 Rounds not for time.
       20 Second ring extended plank hold
       40 Seconds light fast sled push
       Rest 30 seconds between sets.

3A) 5 Rounds each for time.
       2 Strict muscle ups (Half extended on bottom)
       20 Meter wheelbarrow walk - 400#
       10 Single leg double unders (each leg)
       Rest 1:1

Everything went smooth except for the double unders were difficult


After resting the 5th round.

3B) 5 Sets.
       200 Meter backwards run (50 meter turnarounds)
       Rest 1 Minute between.

This burned my quads.

God bless, JM