4/16/11 - Training at CrossFit Cookeville

Partner WOD (Took 3 of us less than 5 min.)
30 min. AMRAP:
Buy in:
60 C/J @ 135#
120 Pullups

Then (AMRAP): (We got 10.5 Rounds)
10 Slam Ball
sprint 40 yards down w/ slam ball and back
20 Air Squats to med. ball
sprint 40 yards down w/ med ball and back
push sled 40 yards; rest while partners go

Rest 3 Hours

Work up to heavy snatch 255# PR!!
+
B1. Back Squat: 5 x 5; 0 sec. rest (275,295,305,315,335 x 8)
B2. HSPU x 10 x 5; rest 2 min. (UB - Worked on correct shoulder position, elbows back. Felt great!)
+
Partner WOD (Rich's Barn)
Phase 1:
2 Rounds for time:
30 Wallball
while partner does rope climbs
+
Phase 2:
3 Rounds for time:
Sandbag hill sprint
while partner does KB swings
+
Phase 3:
3 Rounds for time:
30 situps
while partner does muscleups

This was a fun day. Each partner WOD turned out to be a pretty good MAP Session. Lots of work/rest. It was fun just hanging out and throwing down with the Cookeville crew. Pretty pumped up about the snatch PR. Was not expecting it. Can't wait to see the video.