Evening Run + Insanity

5.4km Evening Run with the mutts followed by Insanity, Class 1: Plyometric Cardio Circuit

– Should not have attempted this workout after the run. It was harder than I thought it was going to be.

Snatch

Warm-Up
Added DU & Thrusters

Weights:
Snatch
1-1-1-1-1
95-105-115-125-130

WOD:
Snatch Balance
3-3-2-2-1-1-1-1
115-120-125-130-135-135-135

– shoulders are ubertight

Fran

Warm-Up

Weights:
Shoulder Press 3×5
125-130-130

WOD:
“Fran”
21-15-9
Thrusters @ 95lb
Pull-Ups

time: 10:39

– My worst Fran time to date
– Technique on the thrusters was very poor. Wrists were inflexible and hips didn’t explode after 3 reps without rest
– I ditched the weight at 20 in the 1st round at hit 16 in the 2nd

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