Done in a Flash
Josh
Warm-up
Burpee Break Down
Spend 5 minutes rolling the chest with a softball/lax ball
Spend 5 minutes working squat therapy – working upright position against the wall and using a pole
Strength
Press
2-2-2-2
Push-press
3-3-3-3
Push-jerk
1-1-1-1
WOD
3 Rounds
15 Ring Dips
10 Front Squats
15 Burpee Lateral Jumps
Games 205,135
Regional 175,115
Open 155, 105
strict press – 185×2
push press – 235×3
push jerk – 255×1
wod: 11:59 @ games
135/195/215
8:44 games
Strict Press – 165×2
Push Press – 185×3; 205×2
Push Jerk – 230×1 (PR – somehow did 225 in jan ’13 and couldnt match/beat it since then)
WOD – 11:50 regionals
Press – 135×2, 145×1
Push Press – 185×3
Push Jerk – 215×1, failed 225 twice.
WOD – 13:09 open. slo-mo on the ring dips.