Buy-in: 2 rounds
10 OHS w/dowel
10 incline situps
10 back extensions
5 pullups
WOD: Front squats and presses
Front squat 5x5
- Warmup sets @45#/55#/65#
- 4x5@75#
- 1x5@80#
Front Squat @ 80#
Presses 3x5
- Warmup set @45#
- 3 x 5 @ 55#
- 2 @ 70# (yeah PR!)
Thoughts: Warmup was rushed, primarily because the Y was so crowded (damn New Year's resolution people!). I jumped on the squat rack as soon as it became available, and I wasn't as loose as I would have liked. Pulled the 75# start weight for the squat out of my fourth point of contact, as I really wasn't sure where I was on it. Then KAD came in, tired from swim practice, so I put her to work with my cell phone camera to keep her from whining. Any tips on form are gratefully received.
After the 55# presses, I felt like I had some juice left, so I slapped another 15# on the bar and went for a new PR. Got it over my head not once, but twice (although the second one was shaky, as you can see in the video). So I was able to leave feeling at least mildly accomplished.
Cash out: 2 rounds
5 kipping pullups
5 Renegade Man-Makers w/15# DBs (Thanks, Melissa!)
Time: 3:57
RMMs were a bad idea - elbow started hurting on the renegade rows.
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