11/3/11

AM
Warm-Up 500M row/CF Warmup x 1/Ring Rows 2 x 10/a few muscle ups/ a few handstand pushups/ a few dead hand pullups

Muscle Snatch 77%x3x3 = 65
Power Snatch 77% x 2 x 4 = 70
Power Clean & Power Jerk 77% x 2 x 4 = 90
Pullups 3 x max = 8/6/4 (what is going on????)

PM
Active Stretch Warmup
Burgener Warmup x 1

WOD:
10/31/11 CF Daily:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
22:05 (Kipping L pullups)