2:00 pm

A.

Three sets of:

Deadlift

*Set 1 – 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

485 X 4 (PR)

B.
Spent 20 minutes drilling Back Extension Roll to Handstand, and helping Anji with her Bar Muscle-ups

C.
Partner AMR in 12 minutes:
80 meter mixed obect carry (50# Sandbag/24 kg Kettlebell)
Toes to Bar X 15 reps

7:00 pm

D.

3 rounds for time:
14 DB Snatches (75)
7 Box Jumps (45 in)
50 ft Dog Sled push (243 lb)
7 Muscle-ups
50 ft Dog Sled Push 

Couldn't resist one more WOD after coaching tonight. Did this in an enclosed basketball court. Box jumps were done onto a proscenium stage. WOD improv. Anywhere, anytime.

Results:
A) 405 X 8, 445 X 6, 485 X 4 (PR)
B) Complete (got a few good reps!)
C) 9 rounds + 45 meters
D) 9:40

 Oh yeah, and I was on a horse today.