7×3 DL
3×7 Good Mornings
Core:
3 rds
10x Russian Twists w/ weight (L/R = 1 rep)
Max hold planks (Left, Front, Right)
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7×3 DL
3×7 Good Mornings
Core:
3 rds
10x Russian Twists w/ weight (L/R = 1 rep)
Max hold planks (Left, Front, Right)
MSFC Crossfit 
Dang Rhyneaux! Killin us
DL: 4 rnds @ 315, 3 rnds @ 335
GM: 75
Core: Rt :58, Lf :55, Middle 1:18
I snuck in this one this week. Raisins.
7×3 365
DL: 255#
GM: 75#
Core: Rt 1:00, Lf 1:02, Middle 2:05
1@315
2@335
4@345
Core: check
Ran 4.5 miles this morning.
Tried to get muscle groups from my missed day yesterday and today.
1. 1X Dead Lift
2. 1X Hang Clean
3. 1X Push Jerk
4. 1X Pull-up
Add 1X to each movement each round
I got 8 rounds before running out of time for my next meeting.
Run 5 Miles: 47:35.1 – 9:31.02/Mile
1. 9:22.0
2. 9:12.9
3. 9:20.9
4. 9:57.1
5. 9:42.2
BW = 208.4#