7/4/2016

A. Front squat, 2-2-2-2, 20x1; 2:30 rest
B. Toes to bar, 15x3 unbroken, begin a set every :20
+
AMRAP in 10:00
3 squat cleans, 155
15 assault bike calories
27 wall balls, 14 to 9'
+
Crossover Symmetry recovery

A. 185-195-205-215
B. complete
+
2 rounds + 15 calories
+
DNS


Front squats went really well today, I think the hardest part was how heavy it felt in the front rack but the squat was easy. 

Toes to bar were super easy.

I really enjoyed the AMRAP, I thought I did pretty well on this? I tried to keep transitions really short. Squat cleans were all singles with short breaks in between. Wall balls were broken up 17/10 because I wanted to leave something in the tank for the squat cleans. I really wanted to get back to the wall balls but alas, I did not. 

I trained at Continuity before I coached the 9:30 class and I didn't have time to do any shoulder accessory stuff before class.