Monday, November 2: Snatch, OHS, Run, Deadlift, Wallball, KBS, Burpee, Bench

I took 24 hours of OT at the fire department and rocked the eastern front with my ambulance partnet Shauwn "Machine" Kirby. We manned A21 together, bravely might I add, and not to mention Shauwn throwing around 300lbs on the flat bench like it's a warm up. It was a good day. Mean while Shane and Nate powered out HQ's WOD.

5 rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Nate: 21:54 Rx'd

5 rounds for time of:
3 Deadlifts, 185lbs
15 Wall Balls, 20lbs
400m Run

Shane: 21:53 Rx'd

Jacob

Warm Up:
30 minutes on treadmil at 4 mph at a 15 grade.

Then...

3 Rounds for time of:
10 Kettlebell Swings, 2 Pood
10 Burpee Pull-ups

Jacob 3:21 Rx'd

Flat Bench 15-15-12-12-10-10-5-5

135-135-165-165-185-185-225-225

Other random cable fly stuff and push-up sets.

No real focus today, still feeling beat to a pulp from "Furno" yesterday.


But then again, I got a SHO. So I'm feeling fine!