July 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5