Saturday

I made a spicey lil WOD for my Saturday crew at CFTS this morning. They were hatin on my programming, so I told them I would incorporate burpee broad jumps into my own WOD today (their WOD was amrap 10, partners, 1 working at a time: 5 hang power cleans (heavy), 10m burpee broad jumps).

Coaching my morning crew :)

Oly:
Heavy front squat: up to 155#
Max Snatch: 105 :(
Max C&J: 155 (was cleaning heavier, but wasn't getting to a squat... I'm trying to get rid of my nasty habits, so as soon as I start powering it, I make myself stop until I can squat it)
Heavy front squat: 165

WOD: amrap 10
.1 run on the woodway treadmill
burpee broad jumps to wall (~12m)
3 hs wall walks

Kenz: 4 rds + .06 run

*rest 2 min* then...

1k row: 4:20