9/18

Sleep: 7 hrs

Morning @ CF Ft Knox (Gammon Gym)

Warmup:

300m Row

10 Ring Dips

10 Pullups

10 Squats

10 GHD Situps

10 Back Extensions

CFSB:

Front Squat 5x3

Loads: 195/195/200(poor form)/200/205

*Done with Puma's, not my lifting shoes.

Back Squat 1x20

Load: 165 (body weight) PR

*Done in socks. Pretty damn happy about this.

WOD:

200 Double Unders for time.

Time: 6:44

Practice:

2 Rope climbs (1 footless)

2 Muscle Ups

1 Climb up rope ladder