Part 1:
3 X 1 Mile Run; 3 minute recoveries
Times - 6:18, 6:33, 6:51
Rest 4 Hours...
Shoulder Press, Find 1-Rep Max
200 (PR!)
(previous best - 195)
post wod recovery 1: 30g prot/60g carb
post wod recovery 2: 30g prot/0g carb
Stats
- "Cindy" - 29 rounds
- "Diane" - 2:08
- "Fight Gone Bad" - 422
- "Fran" - 2:18
- "Grace" - 1:50
- "Helen" - 7:37
- "Jackie" - 6:12
- "Nasty Girls" - 6:16
- "Thirty Muscle-ups" - 4:36
- 1RM Back Squat - 410lbs
- 1RM Clean & Jerk - 305lbs
- 1RM Front Squat - 370lbs
- 1RM Hang Squat Clean - 315#
- 1RM Overhead Squat - 285lbs
- 1RM Press - 215lbs
- 1RM Snatch - 253lbs
- 2K Row - 6:59
- 400m Run - :54
- 500m Row - 1:25
- 5K Run - 20:05
- Max Double Unders - 125
- Max HSPU - 41
- Max Pull-ups - 59 (40 ctb)
- Max Ring Dips - 44
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