Wednesday 4/1

AM
A.  BS; 75% x 2 reps x 6 sets *first rep is 25x1 tempo, no pause on second rep - 190# without a valgus knee! Yeah! Winning!
B.  Snatch squat press x 6 x 3 sets, hold each rep for 3 sec. OH - Just did 65# here
C.  1/4 FS @110% of best C&J x 5 x 3 - 230#
D.  Static back ext. hold x 30 sec. x 3 *add weight if you can - used a 45#
+
gymnastics - Done! Muscles up were a little hairy though
*add in 10 strict MU

PM
40 minute row
guys hold 1:55/500 or better
girls hold 2:15/500 or better
Got around 8800m