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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6am
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

Cleans
265 x 1

Mobility drills.

Nice work 6am!
Daily squat to 275

Snatch drills

Lots-o-rollin'
Deadlifts to 195# x 5
WOD:
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
315x1

Cleans
245x1
265xF

WOD:
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)

WOD
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