Coach Alex showed up today. He apologized for sleeping in and got out is old loud and annoying alarm clock to ensure it won't happen again.
He also bought some coffee for everyone as a peace offering.
Apology accepted coach.
We started with a snatch + 2 overhead squat combo for 4 sets.
Took a while to get warmed up so I counted my two last warm up sets as working sets and did 95#-95#-105#-105#
On the last one I sat in the bottom for several seconds getting as deep as possible. Coach was happy with my depth.
Then we moved on to Front squats vs pull ups.
- pull ups 6-9-12-15
- front squats 3 sets of 4 at 80% (did 215#)
Squats were hard after yesterdays effort.
The WOD was killer.
11 minutes:
- 40 bar facing burpees
-ARMRAP:
-- 9 thrusters 95#
-- 15 box jumps
-- 42 double unders
Got through 1 round plus 24 (thrusters and box jumps)
Double unders were a struggle again.
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