DWM Wed 1/20/16

Body still pretty smoked from this weekend. Hips are tight, ankles are tight, IT bands are tight and hurt during squatting, forearms & biceps are still sore and my right shoulder isn’t very happy. Been working on all this stuff and the cyclical work has been helping. Hopefully I’ll be feeling better by Friday.

Row – 3 x 10sec @ 100% effort; rest as needed (damper-10)
Completed, felt super heavy, I don’t remember the last time I rowed at a damper-10
Row – 4 x 500m @ 1:50-1:53 pace; rest 60sec
Rest 3min
x2 Rounds
Completed, no trouble.
AB – 10min @ EN1 (flush)
Completed on the new assault bike.

A. Power Snatch – build to moderate single for the day; rest as needed (not above 85%)
Did an EMOM and worked from 75->205 with no misses, this felt pretty good.
B. Front Squat – 3,2,1; rest 3min (build, moderate)
These were freaking hard and this is when I started to notice my hips & IT band tightness. 225-255-275.
20min EMOM
Min-1 – 10 Wallball
Min-2 – 10 TTB
Min-3 – 10 Burpees
Min-4 – 10 Box Jumps @ 24″”
No trouble, got a good sweat in here. The wall balls were bad on the IT, but after some mobility at the end after the ROMWOD I was feeling better.
ROMwod – 20min

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