Nov 10th

A. Front Squat, work to a tough tripleB. Front Squat, 3 rep @ 92% highest from A x 3 sets, 3 min
C1. CGBP @ 30X1, 3-2-1-1-1, 10 sec
C2. Weighted Strict Supinated Pull-up @ 50X0, 1 rep x 5 sets, 10 sec
C3. Chest to Bar, 8 fast reps x 5 sets, 1:30 min
D. Plank Walk-outs, 30 sec hold in tough position x 5 sets, rest as needed
A. 230#
B. @210#
C1. 130#, 140#, 150#, 155#, 160#
C2. all with 53#
C3. completed but these felt tired not just from c1/c2 but i think also from this past saturday
D. completed
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10 rounds for time:
1 Rope Climb to 15ft - use legs
4 double KB Thrusters @ 16kg/arm
25 DU's
+
rest as needed
+
4 rounds @ 85-90%:
1 min Rowing
1 min rest
1 min Watt Bike
1 min rest

9:19
+
subbed just a 8 min watt bike @ z1 for this, the first part was exhausting and i wasn't feeling very recovered after like 5-8 min so just did a Z1 to at least do something
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