Blocks, FW, Row, Swim

WOD

1A) Snatch from high blocks (just above knees)
       7 x 2 - Working up to a solid double in seven sets.

I went up to 135#, felt fine but just wanted to focus on the speed more than anything.

1B) Snatch high pulls
       4 x 3

I only used 155# and tried to pull the bar as high as I could.

1C) Weighted back extensions
       3 x 8 Heavy

I used 45# started to feel it on my hamstrings.

2A) Farmer carry
       5 x 20 Meters with 100# DB in each hand

This was hard by the last round, my grip started to give.

3A) 10 Rounds of.
       250 Meter row
       Rest 2 Minutes between sets.

Felt great to finally get back on a rower, I missed the feeling of how much it hurt and by the 6th round believe me it hurt. I kept an average of 1:35 / 500 meter pace.

3B) 5 Rounds of.
       Swim 25 Meters
       Rest short between sets.

To finish the day off this was great.

God bless, JM