Happy July 4th!

If you’re a dually like I am then you can’t celebrate one
and not the other.  Today was the Red,
White and Blue section of the week and fittingly it was a 3 WOD kind of day
(Did 2 for the Red and White on Monday). After the Smolov complex yesterday and
the run I tacked on in the B-WOD, my legs and specifically my ankle were not
happy with me (although I’m still not convinced my ankle wasn’t bitching
because the weather was going to change). I’m starting to feel that I might be
pushing up to my limit, but if that’s the case the limit better go up because I
have a bunch of stuff that needs to happen. 
In any case, I will be off this weekend because I will be visiting
Brantford and going for a bike ride with the @quinnspaz and Uncle D!

Warm-up ‘A’
Shuttle Run (Easy)
1 Length Lunges
Shuttle Run (Medium)
1 Length Broad Jumps
Shuttle Run (Fast)
2 Rounds of
10 Push-ups

Warm-up ‘B’
See Previous

I was pretty excited about the format of today’s session
because it would be 3 WODS, boom, boom, boom. We warmed up and then set up all
the required equipment, because once we started it would be 30 minutes straight
work. That may not sound like as much as normal, but with the movements
involved and only 2 short rests, it was going to be challenging. The #530Crew
loaded up and got moving.

WOD 1 – 10 minutes
50 Burpees (Jumping onto a 45lb Plate)
10 Snatch (@95lbs)
AMRAP Remaining Time for Score of
Snatch (@115lbs)

Rest 4 minutes

WOD 2 – 6 minutes
50 Wallballs (14lbs)
12 Snatch Grip Deadlift (@135lbs)
AMRAP Remaining Time for Score of
Muscle-ups (Ring Progressions)

Rest 4 minutes

WOD 3 – 6 minutes
50 DUs
30 Knees to Elbows
AMRAP Remaining Time for Score of
Wall Walks

That was SPICY! Burpees onto a target? Ugh, as if Burpees
couldn’t get any more interesting. I sound like I’m complaining (and I am a
bit), but I actually enjoyed most of the 3 WODs. I’m having some flexibility
issues in my ankle which is preventing me from flexing it, but that will get
worked out next week.  The only issues I had
came in WOD 2. The first Wallball at 20lbs almost folded my shoulder and when I
moved to the Squat Clean (I modified to Deadlifts), I had so much pain trying
to get my elbow up it was stupid. Still lots of healing needs to happen, but I felt
really good on the Snatch and I was lifting more weight than I have in the last
month. Yeah!

The Cash-out for tonight was Mobility and Stretching, but I decided
to do a mini B-WOD.

2000m Run
Ankle/Calf Stretch on 25lb Plate
Hip Stretches
Back Rollout

It’s been a super long day so I hope my writing makes sense
today. I’m exhausted and nothing says awesome like having to go back into work
at 830p because some douchebag contractor broke a security contact and didn’t tell


***@Matt_5577 how are you doing buddy? Ice the back.

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