DCF Fri

Fri, Sat, Sun are now team WOD days, as Regionals will take place Fri, Sat, Sun in 7 weeks.

In 20 minutes:
Build to 3RM Front Squat

225-255-280(PR)-285(PR)

Wore a belt for 280 and 285, made a big difference on the third rep of 285, could feel my back starting to round on the way up, wouldn't have made it without the belt. Could probably do 290 for a double. Will continue to train sans belt but strap it on for max effort attempts.

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12 minutes, on the minute:
2 Power Snatches , 80%+ 1RM

67kg/147lb - felt weak and slow, maybe because of the front squats I did beforehand, did 70kg touch and go last week

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2012 Regionals Team Event 6:

20 Muscle-ups while partner holds 225 pounds (divide work between partners)
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar (divide work between partners)
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups (each partner must complete one muscle up)

Finished around 15:00, though I finished my last muscle up around 11:00, took my partner a few mins to get his in. Fun workout, more challenging than I expected. First round of muscle ups I did 5-4-2-1 I think. Wall balls were easy but the chin over the bar was one of the most challenging parts of the whole workout, forearms were smoked. Buddy carry was awkward, my partner was 5" taller than me and about 20lb heavier. Looking forward to doing more team/partner workouts in the coming weeks.

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10-15 minutes: Smash between your shoulder blades