Crossfit Brent: Road to the Crossfit Games

AM. Run 25mins Fasted out of bed

7:00 am - Ran hilly 2.4 miles

PM.
A. Bear Complex - EMOM x 12 mins (warm up to a weight that feels about 80% effort for this complex)
*perform as squat clean, jerk, back squat, jerk

185# - not good lowing weight to back.  That is the biggest factor on this complex but 185 was manageable without being easy.  It was good to get practice split jerking from the back today.  

B. 10 Stone to Shoulder for Time; rest 3mins; 4 sets

150# stone for all sets.  Averaged 52-58 seconds per set of 10.  Was going to use a 115# stone for the first set but decided to keep it heavy.  I don't think I'm real efficient at this but it's efficient enough to get the job done.

C. 6 Rounds for Time
5 Tire Flips Heavy
5 Burpees through tire

Time: 5:18
Tire wasn't what I consider too heavy.  Took a few seconds to flip and land for another lift.  Burpees on concrete so there was no knee action.  Jumps were the worst part here as you don't want to miss jumping in and out of a tire.   Fun wrap it up wod.

Worked with Jared Enderton OTC lifter on some mobility and warmup drill refinement for oly lifts.  Very good tweaks to what I was already doing.  Simple and effective!  I love it!  It's my wifes birthday today so we're goign to celebrate this evening.  Tomorrow is Friday!  Life is good!