WOD – 8-8-17

3 weeks out from Iron Born Open…

5×3 OHS w 3 sec pause at the bottom
worked up to 155

Snatch grip deadlift
5×3
worked up to #275

Snatch grip pendlay rows
5×3 stayed at 185

Hip thrusters
5×10
worked up to 205

METCON…
3 rnds of DT w #45 bar
20 burpees
2 rnds of DT w #45 bar
20 burpees
1 rnd of DT w #45 bar
20 burpees

10:51 ( all rounds of DT were unbroken)

WOD – 7-31-17

4 weeks out from Iron Born Open…

Snatch
find 3rm then 3×3
#140 then 3×3@ #135

Back squat
find 3rm then 6×3
#275

KB Lunges
4×10 @ #35

Snatch grip press
find heavy 3rm
stopped at #155 then did #155 x 5

Back extensions
4×10

CARDIO
Assault bike for 10 mins…101 cals

ROM WOD