0600, Pearland Y
Metcon
9-6-3
thruster, 80# DBs
dead hang pullup
dip, 50# DB
10:40. Everything broken but pullups. Subbed pullups and dips for muscle ups. Should have gone a little lighter on thrusters and dips so I could have gotten them unbroken, turned into more of strength WOD, pretty stinin' heavy for me.
Strength
bench press
10-8-6
185-205-225
3 sets
8 dead hang chinups
8 standing calf raises
15 toes to bar
stetched and rolled throughout
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