Warm up: Stretch + 4 Rounds for time
20 second plank hold
20 meter bear crawl
40 alternating mountain climbers
Skill Training: EMOTM for 12 min.
3 Power Snatch, 5-10 lb weighted bar
2 Overhead Squat, 5-10 lb weighted bar
WOD: For time
50 Alternating Dumbbell Snatches, 35 lbs
Warm up completed in 6:43.
Skill training workout I misplayed this one. Every minute on the minute I alternated minutes of 3 power snatches then the next minute I did 2 overhead squats…It did not dawn on me till I got home that I was supposed to do both exercises in that minute. Yea I learned this the hard way. Wish I could have this one back because i was in such a zone. Felt like Larry Bird going for 60 points in a game.
WOD took me 5:17. Powered through my last 10 reps like BAUCE!
Feeling: Feel like I could do this one again, right now! Man I feel good, feel strong, look like my body is morphing. Man I feel good and truly blessed with being healthy right now.