Friday May 11, 2012 (L pull up/back ext + front sq)

AM training

*Gymnastic based warm up
3 rounds Samson stretch, active hang, hollow rocks, superman hold, v ups, inchworm, strict k2e,

*WOD
21,15,9
L Pull ups
Back ext 10kg
-7.40

*Finisher (work based)
3 rounds for time
50 swings 24kg
50 double unders
Then
5 rope climbs to finish
-10.19

*Practise
-15 pistols each leg

PM training (Powerlifting)

*kettlebell based warm up
3 rounds with mobility in between
Body passes, single arm swing, goblet squat, double arm swing, thruster

* Capacity based "powerlifting)
Front squat for 1's
110, 115, 120, 125, 130, 130, 130,
the rest were at 100kg for form. Highest weight today was 130kg
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