A.

For time
(WaterFall – Any order)
400M Run (TrueForm) (Cap – 1:35 per teammate)
21 x Box Jumps @ 36inch/30inch    DID MY 400 IN 1:27 THEN MISSED MY FIRST BOX JUMP. SMASHED BOTH KNEES RIGHT BELOW MY KNEECAPS, DIRECTLY ON MY TENDON. DIDN’T LET IT STOP ME, I THNK DIETZ ONLY HAD TO WAIT FOR ME TO FINISH 3 REPS. TRIED TO SHAKE IT OFF BUT I AM IN SOME SERIOUS PAIN THIS EVENING. I HAVE BEEN ICING ON AND OFF. JUST TAKE SOME TIME TO HEAL IS ALL.
B. For time in teams of FFF/MMM
“We’ll all go at the same time”
30 x Clean and Jerks @ 185/125
20 x Clean and Jerks @ 205/135
10 x Clean and Jerks @ 225/145   WE DID SINGLES THROUGH ALL THE REPS. 145’S GOT A LITTLE DIFFICULT ON MY SHOULDERS BUT OK.
***Note – Partition reps as needed between the three teammates
***Must exchange your own weights
40 x Synchro Bar Muscle-ups WE ROTATED THRU DOUBLES, I MISSED 1 REP. MY FIRST BAR MU WAS GETTING KIND OF UGLY, RIGHT SHOULDER AND ARM WERE PUMPING, BUT THE 2ND MU IN EACH SET WAS GREAT.
****2 teammates working at a time while the 3rd is resting. Pairs must be locked out on top of each rep
40FT UB HS Walk – Waterfall  MY TEAMMATES ALWAYS HAVE ME GO FIRST FOR THE HS WALK AND I ALWAYS GET THEM UB AND DONE QUICKLY WHILE FATIGUED, SO THAT’S GOOD.
40FT UB HS Walk – WaterFall
18 Minute CAP
Practiced walking 200m with the worm then 3 sets of 10 quick touch and go jerks.
We ventured over to CF Progression, which was awesome! Did pegboard and legless rope climbs….ton of fun! I did a bunch of triples and doubles on the pegboard, which I’ve never done before.
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