Sat 12/29:

Sat 12/29:

Small mock contest - test PWO fuel, planning, etc.

A. 20 Muscle Ups for time. BUT, at the top of each minute, do 5 Wallballs. 2:55! felt good

--15 min rest--

B. 15-12-9 for time:

Power Clean 115lbs

Burpees 3:22

--1 hr rest-- (active, mobility work)

C. 3 rounds for time:

21 KB Swings 53lbs

12 Pullups

100 Double Unders  7:53

Felt good throughout.  Did not redline on anything.  Some fairly long breaks in the du's.  This was a confidence booster.