It's never a good sign when 5:00am is still finishing when you walk in for 6:00am.
4RFT
14 Cal Bike (scaled to 8)
16 Box Jumps
16 Shoulder to overhead
Time: 17:06
Also had a little EMOM 6
4 Push Jerks, build in load 35, 40, 45, 50, 50, 50 (I thought I had 60 on...bad math)
Front Squats 3-3-3-3-3
55-60-65-70-75
One minute one armed planks each side, I didn't know I could do them.
Skipped Chad yesterday, started it at home and decided naw.....benched 70lbs today, I'm happy with that, failed at 72.5.
30 Burpees over the rower
600M Row
30 Burpees over the rower
I scaled the row to 500, time: 9:06 I could have done the extra 100M row under the time cap--oh well.
400M Row
Single Arm KB front rack carry Right 30ft Left 30ft
15 Ring Rows
20 min AMRAP--4+1
Glutes were just barely recovering from Monday!
I'm surprised I didn't have a benchmark for Diane. 21-15-9 deadlifts and handstand push-ups.
Score: 5:44
Note to self: I did 75 lbs on the deadlifts, should have gone a lot higher
