The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes snatch and running.
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Bench Press 170 X 5 Just testing out the shoulder...felt good.

no WOD ... lower back tight from 2 full days of solid meetings.

I did do AMBAP (as many burpess as possible) in one min just to try as I don't believe I have ever attempted...and that would qualify me for an automatic PR ...

AMBAP in one min : 25
Daily Squats
375 x 1

CFWU x 1 + extras

265 x 1

Mobility drills.

Nice work 6am!
Daily squat to 275

Snatch drills

Deadlifts to 195# x 5
AMRAP in 10 mins.
6 snatch (50#)
40 mountain climbers
Score: 6 + 1
Just a reminder that the gym is closed on Saturday as we are heading to SJ to watch our crew compete at Maritime Mayhem!
Daily Squat


AMRAP in 10
10 burpees
400m run
total: 3+10+10 bonus burpees instead of the run
PM: Hot Tub/Stretch. CFWUx1. Snatch 125x1. Heaving Snatch Balance 90x3. Snatch Balance 65x3. Squat 230x1. 25 Burpees in 1:03. Feeling super lazy today. :)
wu x 2

power clean to 62 x 3 (thanks for help, Jodi!)

WOD AMRAP in 10 of
12 Russian kbs (yellow)
400 m run

3 plus 12 plus a few mountain climbers.
just cancelled my 6 pm spot - feeling guilty - it's Bill's B-Day so I probably shouldn't leave him to deal with the Halloween duties, while I have fun at the gym. see you tomorrow!
Deadlift to 225, stopped at 2 as back was round, try again next week (with NOS)

AMRAP in 10 mins of:
6 power snatch (60#)
40 double unders
4 rounds + 4

All signed up for the Beatdown in January :)
Blech, I don't feel too good. There's a slight possibility I may have sampled a bar chocolate bar or bag of chips. On the bright side all the kids Halloween loot is safe.
I sampled a few also Jason :s