Retest After 2 Years

I am feeling those wall balls from 15.3 in my hamstrings and ass! Good turnout today even with several people away and some running St. Patrick’s Day races in Bay City.

Warm-up

• 1,000m Row
• Bottom Squat Hold
• Shoulder Stretching
• Cleans
  • 3×95#
  • 3×135#
  • 3×165#
  • 3×185#

Conditioning

7 Rounds

• 3 Cleans (205#)
• 21 Unbroken DU

Did this one 2 years ago at CrossFit Full Strength and it took me 9:14. Today it only took 5:24 and I had a miss on 2 sets of dubs! Did all singles on the bar, but never really took a rest.

5:00 AMRAP
2-4-6-8…

• Hang Power Snatch (95#)
• Box Jumps (24″)

Got nasty pretty quick! I finished the 10s and then 12 snatches.

Gymnastics

10 Sets

• 3 Strict C2B Pull-ups
• 3 Strict Pause Ring Dips (5s)

Really focused on keeping a tight hollow position in both movements. Wanted to be explosive with my pull-up. Got tough with the longer pause on the dips.

Midline

3x

• MAX Weighted Plank (45#)
• ~2:00 Rest

I went 2:15, 1:30, and 1:25.