Wednesday: Row, OHS, Butterfly

Row 250m
Overhead Squat 40kg 10 reps (first 2 rounds bar only)
10 Butterfly Pull Ups

5 rounds for fun...no time was just working on skill and OHS and staying safe for open 12.4

Tuesday Rest

And mobility, triceps recovery!!

Monday: Squats and Sore Triceps

Front Squats 80kg and Pistol practice
Triceps mobility: still very tight and sore after 12.3

Sunday Dead lift and DU

Sore from 12.3: especially triceps (rack position very tight)

Practiced double unders with new rope: got new pr of 23!!
5 rounds with BB dead lift 65kg

Saturday: Crossfit Open 12.3

On main site: THURSDAY 120308

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Completed at crossfit box: got 5 rounds plus 20 reps (200 reps)

Tuesday to Friday

Took rest and worked on skills/mobility. Waiting for 12.3.........

Monday: Weighted Pull-Ups

ON Main Site TUESDAY 120228

Weighted pull-ups 1-1-1-1-1-1-1 reps

At home on the new (DIY) Pull Up Bar!!

17.5
21.5
25.5, 25.5, 25.5
28, 28