March 9, 2016 7:06 AM

Wednesday - 3/9/2016

  
Warmup
It was very warm today, so there was running...
3 Rounds
5 Strict press
5 Push press
5 Thrusters
100m run
5 Burpees

Strength
3RM
Front squat
Worked from 135 up to 255#.

MetCon
21-15-9
Front squat @ 95#
Ring rows
Then, 400m run.
Finished the 21-15-9 in 3:30 and then ran for 2 minutes. Loved this workout. And it kept my shoulder out of it.