DWM Fri 6/20/14

Fri 6/20/14:
Felt good in the morning after a good nights sleep. I feel pretty fresh and ready to rock on Sunday.

Row – 4 x 500m @ 85% effort; rest 60sec (1:45-1:47 goal)
These were pretty smooth, the times were as follows:
Round 1 – 1:46.0
Round 2 – 1:44.9
Round 3 – 1:45.0
Round 4 – 1:45.0
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Rest 4min
+
@ 85% effort
10 Power Cleans @ 135# (fast singles)
10 Burpees over the bar
50 Double-unders
5 Power Cleans @ 135# (fast singles)
5 Burpees over the bar
25 Double-undres
Rest 2min
x2
I did well here with the power cleans and only felt my wrist when I kept the hook grip and tried to force my elbows through. If I open my hand and catch on my shoulder I’m good and if I keep the hook, but just barely push my elbows past the bar I’m good. The round times were 3:10 & 3:03. Video is below:

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Rest 4min
+
@ 85% effort
200m Run
10 Jumps over 24″ box (regional standard)
10 Pull-ups (not CTB)
200m Run
Rest 2min
x2
These were super easy, but I forgot to start the camera so there’s no video. The times were 2:40 & 2:41, nothing really to report here.

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