2k row - :30 on hard :30 on easy
5 rds of "Cindy" - strict
2 miles on bike, :30 on hard :30 on easy
+
Back ext and general warmup
B. 1x AMRAP Hang power clean @133
133x10
Rest 1 min
That # x 2 , AFAP
20 @ 3:54
C. Deadlift 3x3 ; to 3RM for day
Sucked. Couldn't pull 230 without peeing and was heavy.
187 5 x 5
D. Recovery - back
1pm wod
40 WB
200m sandbag run
10 burpee thrusters w/sandbag
50m shuttle run + 4 MU x 5
10 burpee thrusters w/sandbag
200m sandbag run
40 WB
21:18 struggled on thrusters. Took a long time. All MU unbroken and wall balls were good. 20, 10, 10 then 21, 11, 9
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