Tuesday 10-5 pm

CFI 5pm happy hour class
big crew. lotsa rx's on the board. get some!

warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts

front squat/l-sit
3rounds
5 front squats
30 sec l-sit

135
185
205

205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?

met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell

11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!

peace!