Eight Seconds

I coached all sessions but 9:30; thus, that’s the session I attended. Coach Doza led the session! He’s really coming into his own.

30 Bodyweight Back Squats (Time)

I warmed up with 95# and then loaded the bar with 143#. I completed in 1:08, just 8 seconds shy of my goal of 1 minute. As this was a baseline, I’m pleased. I lost focus on breathing and that threw me off somewhat. I nonetheless completed unbroken, i.e., I didn’t rack the bar.

Metcon (Time)

4-8-12-12-8-4 strict pull-ups & KB SDHPs (53/35)
Run 400m after each round

As pull-ups and running aren’t much of a challenge, I used a 70# KB for SDHPs. I hit my chin on the last rep of the first round of 8. Ouch! Six hours later and my chin is still a little sore.

I began each round of strict pull-ups by completing 4 reps, thus the first and last rounds were completed unbroken. I completed the last few reps of the rounds of 8 and 12 in single reps, but didn’t rest long between reps and didn’t fail at amy attempts.

My time was 16:50. That’s 48 strict pull-ups & KB SDHPs and a mile and a half run in under 17 minutes.