(19th out of 43)
This was my first attempt at Jason Khalipa's weekly challenge that he puts out on his site. I'm going to start doing this challenge every week and compare my times to others. Its going to be a good test for me each week.
warm up
foam roll - 5 mins
mobility drills + dynamic warm up drills
WOD
The Speal Special
5 rounds for time
7 burpee box jumps @ 24"
12 overhead squats @75lbs
= 6:52
Strength
I made the mistake of trying to rush my strength work after the metcon instead of the other way around.
shoulder press
5 x 3
115 , 125 , 135 , 145 , 150
missed lift at 150, I couldn't even get one rep so I dropped it back to 135 and did 2 more sets of 3's
I was kinda rushed as I had to leave quickly so I had much shorter rest periods so that may have effected the weight.
My previous PR for 3 was 155 so not a good day for the strength.
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