Today was tough...
-glute ham hip ext x 10 (3 sets)
-glute ham sit up x 10 (3 sets)
-a few hang power snatches
W.O.D. - 5 rounds of:
7 x Hang Power Snatch
100 m shuttle run
15 chest to bar pull-ups
rest 90 seconds
Here is how I did it:
Round 1 - Hang Power Snatch 95#
Round 2 - Hang Power Snatch 105#
Round 3 - Hang Power Snatch 115#
Round 4 - Hang Power Snatch 125#
Round 5 - Hang Power Snatch 135# - OUCH!
I used the black band on all of my chest to bar pull ups
Finished the WOD with a 1000m row - 3:50.7
I went next door to Brazos Valley Gymnastics at 6pm to work on my muscle ups with Coach Jim, I definitely need to keep working on those. He taught me some good things to do to help with my training, thanks Jim!