A. SWOD
Back squats
Set 1: 1 x 6 (45-55%)
Set 2: 1 x 4 (+10%)
Set 3: 1 x 2 (+10%)
Set 4: Max reps (-5% of Set 3)
B. Metcon
For time (12 minute cap):
20 thrusters (95/65#)
10 toes to bar
15 thrusters
8 toes to bar
10 thrusters
6 toes to bar
5 thrusters
4 toes to bar
I shared a bar with Amie for the back squats. We did 65# for Set 1, 75# for Set 2, 90# for Set 3, and 85# for Set 4. As for the metcon, you can probably tell just by looking at it that it was nasty. I did knees to elbows instead of TTB and I'm proud to say that most were legit reps. It was only during the last set of KTE that I wasn't able to make my knees and elbows meet (sorry, Coach!).
My score: 15 reps (85#); 9:27 (55#)
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