Finally Friday

This is a sweet story.

And Germany is awesome for having this paleo restaurant.
Need a better rack position? Try this.

10 min OTM

4 goblet squats

4 kb press

10s hollow body hold

Then rack position mobility. Standing on the band, hold the other end in your hand so your elbow is pointing at the sky like an exaggerated rack position. 90s per side.

Then a few mins of skin the cat work on the rings. Google if you don't know what that is.

WOD:

4 rounds

10 squat cleans 135#

20 hand release push ups

30 lateral bar jumps

8:48

Notes: watched a guy in the previous class pound the WOD in 8:08, he and a guy I went head to head with in my class are probably the top 2 in the gym w/ the exception of the two head trainers. Figured trying to break 10:00 would be a reasonable goal. Ended up going head to head for most of the WOD with the other guy in my class who got 8:24. Probably wouldn't have broken 9:00 if I was doing this alone.