Training (12p)
A. Box Jump + 5-10-15-20 Shuttle, Row 3m For Max Distance
*1:14 with no row
rested 5m
*1:06 + Row (934 Meters/1:34 pace)
*This felt pretty good, had more time than I thought after the BJ and shuttle run. Can go harder on the Row and will be pretty close to 1,000m when it counts.
B. Build quickly to max vert
*50.5"
*This felt alright, first time trying this in months so didn't push too much. Just going to sprinkle it in every once in a while to make sure I can still jump. This was from standing still, no step.
C. 12-9-6
Muscle-Ups
Front Squats (250#, from the ground)
*9:35
*This didn't feel that great, obviously since I was well over the 8m cap. Muscle-Ups went 6-2-2-2, 2-2-2-2-1, 3-3-3. Front Squats were 7/5, 5/4, 6. I rested for over 5m during this workout. Just couldn't breathe, pretty frustrating because this workout needs to be managed better especially since I should be alright because of the FS. I think the FS are going to crush some smaller guys but I need to be way better about resting shorter. Glad I felt this because it was way different than I thought it would be.
Box Jump (50.5")
https://vimeo.com/53341038
12-9-6 WOD Video
https://vimeo.com/53344748
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