DWM Fri 11/27/15

Fri 11/26/15:

AM
A. Power Clean x1 + Hang Power Clean x1 + Split Jerk – 10min to build to max of the complex
Got 255. I went 225-245-255miss-255-265miss. Video below.

+
5-4-3-2-1
Rope Climb (use legs)
21-15-9-6-3
K.HSPU
Ryan told me after the fact that the rope is 20′, not 15 haha. The rope climbs sucked, I went UB on the HSPUs. My forearms and my right lower back were destroyed from the rope climbs. I could barely walk upright after this. Time was 10:04 with what felt like 90% of the time spent on the rope. Video below.

PM
2000m Row Buy-in
….
4 Rounds for time:
20 Wallball
15 CTB
10 Power Snatch @ 135#
Rowed a 7:24 or so. Total time was 21:59. My lower back was smoked after the rope climb workout and then going into this. I was slowed significantly by lower back tightness. Every round after the power snatches I felt even tighter and like I couldn’t walk. Video below.

+
Rest EXACTLY 10min
+
AD – 30sec @ 85% effort
AD – 30sec @ 50% effort
x10
+
Choice Cyclical – 15min flush
ROMwod – 20min
Completed the rest of the work.

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