Almost Had Him...

Woke up this morning expecting my back to be pretty stiff and was pleasantly surprised...it felt the best it's been in weeks! I've had this nagging nerve tightness in the middle of my left hamstring. I barely felt it at all today. Pretty stoked about that. Quads are still pretty sore and tender from Team WOD on Satruday. Other than that...pretty excited to get after it today.

Warm Up w/ DUs...hit 152 UB!!!

Strength
Press - 2 @ 80% EMOTM x 10
bar(10)-95(8)-135(5)-155(2) --- 185

then...

Weighted Ring Dips - 3 x 5
26# --- 35#-45#-45#
- Goal was to knock the double out in :07 or less (lift off to re-rack). I wanted to be fast all the way through. Every round was good with a little too much struggle on the 10th...fatigue started to set in. Ring dips were good. Need to start heavier next time.

WOD
4 rounds FT:
  5 Squat Cleans (135#)
  400m Run (odd rds) - 400m Row (even rds)
= 9:50
- We had a good friendly competition tonight between Charlie, Chris, and myself and Hannah too (since she beat Charlie). The cleans were in my favor, the runs were in Chris's, and the rows were in Charlie's. Looking back we should have bet burpees on this one! All three of us got off the cleans in the 1st rd about the same time. Chris pulled ahead on the run. I closed the gap on the cleans. He was about 50m in front of me off the rower. He tricked me on the 3rd set of cleans. He dropped the bar on his last two reps. Going into the last run my plan now was to make sure I just stay close enough to pull ahead on the cleans. That little sucker got back to the bar and ripped off 5 UB...little slower pace than his earlier rounds...but still UB! I was able to catch up and was right behind him going up the stairs to the rowers. He wound up finishing :11 ahead of me. I had some technical errors starting the rower up. I'm sure I still would have lost because his pace was faster than mine, but it would have been by a few seconds not eleven. Good times...Hannah and Charlie finished seconds apart as well.