Back Squat / Shoulder Press

Strength

Shoulder press 3x5
70% of max

WOD

AMRAP 16 min

3,6,9,12...

Back squat 185#
Shoulder Press 95#

Wow... 'nuff said.


In other news:

Here's my little guy right after I got back from drill:

"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Pushups / KB Swings / Lunges

10 rounds

10 ring puships
10 1-arm KB swings 1p
10 lunges 20# DBs

Pretty good WOD

Running AMRAP

AMRAP 12 min

7 power snatch 95#
24 dubs
200m sprint

Finally warm enough to do a running workout