First beach 4some in the morning at South Beach. Played 3 games, and a 4th to 15.
Open Week 3 Day 3
1. Warm-Up
3 Rounds:
12 Empty Bar OHS
12 Ring Dips (with red band)
12 GHD Situps
Time- 7:30
2. MetCon
5 minute AMRAP
2 Hang Squat Snatch @ 95#65#
2 HSPU
4 Hang Squat Snatch
4 HSPU
6 Hang Squat Snatch
6 HSPU
etc.
Got through 8/8
3. Oly
EMOM for 10 Rounds:
1 Squat Snatch @80% +5# from last time.
Did a workup again to try and hit 135#
1 @85/95/105/110/115/
130# felt perfect, 135# was ugly but I'll take it for a 5# PR and a bodyweight snatch!
4. "Flush"
30 minute Row @ HR less than 60%
Rowed 5748m
Ave HR- 121, Peak HR- 171, min HR- 74, total cal- 991, total time- 1:56:00
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