Morning
A.) Bench press 3x3 @ 70% 21x0
B.) 30 Ring pull ups
C.) AMRAP 10: 1min Airdyne - 100m Sandbag run @ 120lbs
Results
A.) 225/225/225
B.) Comp
C.) 5rnds + :30 Airdyne
Notes:
I don't know why I ever stopped metcons. The last two days have both been very effective training within an hour of work.
The bench press and ring pull ups were straight out of John Welbourne's CrossFit Football training. I've been feeling great working on lifts on back-to-back days. Now I know why I gained so much damned weight, I wasn't working hard enough!
Anyway, things are good. My back simmered down from yesterday but I'll be skipping squats and deadlifts in favor or supplementary exercises until it heals completely.
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