16 oct 08
no if
wod at 1700
wu
3 rnds
10 pvc dislocates
10 pvc hip extensions
10 pvc ohs
10 24" box jumps
10 (each leg) walking lunges
10 push press + 5 push jerk - 45# bar
10 kipping pullups
wod
sn dl - 5 x 3 - 145#, 145#, 155#, 155#, 160#
step ups - 5 (each leg) x 5 on 20" box - all sets at w/ 105# on back
GHR - 5 x 5 - first time with these. they are tough! didn't get body vertical, and used hands at the end for assistance.
overall - still tired and not feeling 100%.
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