BS 1×4@75, 3×4@80%
+
1000m Recovery Row
20 TGU – slow and steady
–or–
Death by Power Snatch – 5 Burpees to start each min
Min 1 – 5 Burpees, 1 PS
Min 2 – 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.
+
10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance.
BS 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%
+
4 RFT – 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
——
Dead Hang Pull Ups 5×5; add weight as needed
+
Helen
3RFT
400m Run
21 KBS 1.5/1pd
12 Pull Ups
Compare to 12.28.11
+
Mobility WOD
14:20 RX and the miracle is that I didn’t rip my hands on the pull ups! That’s a PR! 
Mobility WOD
+
Back Squat
1-1-1-1-1-1-1
*This is the strength test for the Nutrition challenge I must watch and confirm the lift is successful.
135-185-225-245-255-275(pr)-295(pr) I tried way too hard…. I should have sandbagged it for this nutrition challenge to take y’alls money.
I believe Matt’s exact words were: “if you sandbag…I will kill you”. Kind of like “if you build it they will come” but more threatening.
I consider getting through the Mobility WOD without crying a PR. I’ve gotta stop by on my way home to get my Back Squat weights. Forgot to take a picture of the board… Since this was my first time it was def a PR (ha).
125-145-155-165-170-175(fail)-175(fail). Frustrated that I didn’t get a PR, but that’s ok! There’s room for improvement in the next 30 days! Awesome job on all of the PRs for everyone who got one!
185-225-255-295-315-325-335 fail – or 355 because i was adding 10lb plates …but… not sure.
AMRAP in 12 min of
8 CTB Pull Ups
100ft Burpee Broad Jump
100ft Bear Crawl or 30ft HS walk
+
Mobility WOD Mash Party
Clean & Jerk
1-1-1-1-1-1-1
+
Mobility
————–
Great explanation of the one joint rule
“recovery” or “death by…” Wonder what the most popular choice will be tomorrow??
I am very impressed at this guy’s ability to speak 1000 words per minute immediately after lifting. That has to do with his ability to tighten his glutes right?
thaaaaats what that mobility thing with the band does…… wait, still don’t understand completely.
We did death by snatches 8/15/12 … I did not make it 10 rounds back then.