Not a lot to chat about today.  I did all that yesterday.  Just putting in work…

Running Skills/Drills 15/20 Minutes

  • Bunny Hop Drill x 5
  • Wall Drill x 5
  • Jump Rope Drill x 5


  • Press 4 Rep Max; 4 x4 @ 90%
  • EMOM 10 Minutes – 2 Jerks @ 75%

Worked up to 125# on the press, and did the reps/sets @ 115#.  I did the jerks last week at 130# so I upped that to 135# today.  Felt pretty good, but got a little heavy at the last set.


12 Rounds

  • 5 Chest to Bar Pull Ups
  • 13 Wall Ball Shots (20#, 10′ Target)

Pretty decent WOD here.  It took me 15:44 to get it done.  I wanted to keep a minute pace and finish at 12 minutes.  I did that for about the first 7 rounds, but started to wear down a little on the Wall Ball Shots.  Pull ups were all unbroken.

Today’s running looks like this, and I’ll knock it out when I get home from work today…

  • 4 x 200m w/ 60 Seconds Rest
  • 4 x 400m w/ 90 seconds rest

That’s it for today, gotta get some work done now.


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