9/2

Rich:
Morning @ UA:
WU:
Arm Rotations
2 Rounds of 10x:

Pullup
Pushup
Situp
Squat

WOD:
Push Press 3-3-3-3-3
Loads:

95 (Practice w/ Form)
95
135
135
145
145F (3rd rep jammed into my chin)

Post:
10 HSPU w/ Iron Woody Bands
Consecutive Muscle Up Practice: 3/3/3/5
Butterfly Ring Pullups Demonstration

Afternoon @ Rogue Fitness:
WU:

30 Burpees
30 PVC OHS
20 Pushups
20 35# KB Swings

Skill: Squat Clean & Split Jerk
Practiced with 45# bar, then added weight. Really worked on getting the elbows up.
Loads:

95
115
115
145
145
145F
145

WOD:

4 Rounds for Time:
400m Run
7x Man Makers, 35#e (DB Burpees with Sq-Cl and Press)
10 Pullups

Time: 20:02

Amy: Sick Day