Thursday...left ceder city at 8pm-arrived in flagstaff 12pm. Left flag at 7:30am...
12pm- OPT facility
shake out after drive
5 min AD
Dynamic Stretches
Pistol Work
Discussion with James- about left knee
2pm- 480 facility- JACKIE
15min HSPU practice (worked on kip) + Double unders
Warm up for Jackie
150m Row
3-5 Thrusters
2-3 pull ups
rest 90sec x 5 (one too many for me)
Jackie
1k row (pace 2:05-8)
50 Thrusters ( 33-4-4-5-4) tried to move bar afap
30 Pull-ups 10-5-5-3-3-2-2) grip was smoked
7:53
notes: feel like row needs to stay easy...thruster pace might need to slow down with pause at top to breath....this might help pull up time.
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