3x3 max effort dead lift w/max height box jumps x6 in between
-Finished DL at 385 x 3 (Not a 3-rep PR but closer than I've been in a LONG time)
-Finished box jump at 40" (pretty happy with this effort)
Then a met-con wod, AMRAP in 10 minutes of:
-20 x box jump, 24"
-20 x med ball slam, 20#
-20 x ab-mat sit-up
score=4 rounds
-Was hoping for 5 rounds but definitely came out sprinting and hit a wall. And that's been the goal lately, go as hard as you can for as long as you can and keep pushing that wall farther away. Our whole gym has placed emphasis on not pacing but coming out of the games firing. Makes for some poorer scores but ultimately, better results. Beautiful.
Finished the night with some core work, 21-15-9 rep rounds of:
-wheel tucks, wheel bridge and roll, wheel pike, wheel bridge, wheel taps
-Glute/ham developer back extensions w/25#
-Sit-ups w/24 kg kettle bell
This was a great and productive day at the office.
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