9am OPT
warm up...then worked on KNEE, electrical shock therapy :-) and taping. Taping lower patella seemed to help.
Burpee Muscle up practice
2-3 reps every 90sec x 3-4 sets
10 reps for time....around 3 minutes - need to lock out dip, burpee muscle up burpee REST...repeat.
pacing will make me or break me on this wod...goal for regional 20+ reps
HSPU practice
3 reps x 4 sets...practiced speed
then.....
25 reps for time; don't remember time...seemed better than last test a few days ago...don't go till failure...tech will determine success.
+
250 Row @ 90%
30 DU UB
20 Db Snatch ...constant mov't
rest 2-3 min
x 3
felt good with intervals....breathing was good throughout
had no breakfast all morning trained fasted
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