I had planned to get up early hit some strength and a met-con before I coached at 8 am. Instead I woke up and still felt horrible so I decided to hold off and take the day off. Not that I wanted to.....and it hurts me to do that....but I felt it necessary. When I got to the box the client I was going to coach did not make it in. So I decided to do some work and not waste my morning before work:
Front Squat 3-3-3-3-3
205# x 3
225# x 3
245# x 3
265# x 3
285# x 3
305# x 3
Felt good lifting this but I know I can do more healthy. After I decided to do a met-con:
5 Rds
10 Toes 2 Bar
10 Box Jumps 30'
10 Ring Dips
My time:
6:30
50 Burpees (1:44)
50 KBS 1.5 Pood (35 Straight)
My time:
3:58
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