Friday`s Quickie

7am Friday morning solo WOD.


Warm Up
Bar Bell Complex I @ 95lbs x2 - DL+Hanging Squat Clean+ Push Press+B. Squat+Push Jerk

Bar Bell Complex I @ 45lbs x2 - DL+Hanging Squat Clean+ Push Press+B. Squat+Push Jerk

3 Rounds
Bar Bell Complex I @ 65lbs x2 - DL+Hanging Squat Clean+ Push Press+B. Squat+Push Jerk

Bar Bell Complex II @ 65lbs x2 - Power Snatch + OHS + Back squat +Good morning + Push press

3 Rounds
8 Bench Dips
20 Sit Ups

3 Rounds
OHS @ 65lbs

Sit Ups 20 x 2

That was all after an 11 hour night shift. I was going to do my 100 burpees but there were other ppl in my gym at work and I didn`t feel like creating a spectacle in front of the drug guys; they talk. Plus my shoulders are feeling the 100 pushups from Wednesday night. Time for sleep!