It was great to get back in the box today. Two full days of rest in San Fran with meetings and good food (yes, still sticking to Paleo) have really energized me. Same schedule with a strength WOD and then a MetCon.
WOD1
Squats 3 x 5
Warmed up with 135# then knocked out sets at 185#, 225# and 275#. Depth is getting better but Ryan suggested to go ahead and drop weight and get more used to the depth. So, I dropped for a final set at 225# and bottomed out essentially. A few more sessions of that should help a lot.
WOD2
Bench Press 3 x 5
Warmed up with 135# then knocked out sets at 185#, 205# and then a final set at 215#. PR for me by 10#'s so I'm pretty jazzed about that.
WOD3
12-9-6-3 Object Thrusters (I used a 45# bar)
90ft Shuttle Sprint
I am not that great at thrusters with a bar so I opted to go with it for practice. Depth was real solid as again this is something that I need to work on. Knocked out 12 in a row and then did the run. Essentially knocked out the remaining thrusters in sets of 6 or 3 with a very small rest in the rack position. Final time was 3:45 which I was real pleased with. Could have gone heavier but I need the form work.
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