Monday 6/29

WoD:

Front Squat 10x2 @ 265#

SnPP Heavy 5 - 205#

Metcon (courtesy of NorCal Qualifiers)

500m Row

30 Burpees

10 Shouler-to-Overhead

3:47

Speal did this in 3:33 at 135# body weight.  View it here.

Monday 6/22

WoD:

Front Squat 10x3 @260#

SnPP - 5-4-3-2-1 - 185, 225, 245, 255, 265

Ball Slams 3x10

10x20 yard sprints

Box Jumps 25 @ 40"

Seems like CFW is starting a eating support group.  Pretty sweet

Thursday 6/4

Front Squats 10x3 @ 245# - nice bruises across my shoulders and collar bone

SnPP - 5x5 - worked up to 265#

Rev Back Ext - 3x10

Abs

3 Rounds

10 Clapping Pull ups

10 Clapping Pushups

1:24

Limiting factor, as always, the pushups

Always Do Full Squats