July11th. sat.
WO du jour:
heavy bag warm up. Stretch bands, Indian clubs and overhead squats
CrossFit "Randy" WOD. That workout is to remember a SWAT operator killed on the job.
75 barbell snatches. AFAP. I have seen it done on the Main site in just under 3 min. However, it was a great session, and high metabolic rate, but it was a little slack on form with the starting position. I decided to do full snatches with full leg depth, which is a little slower but does what is designed to do.
75 good reps in 6 min. 14 sec. it was a great session.
20 mile bike ride after the Randy session. Felt good and not tired. Legs felt strong on the hills.
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