July 4th- just training no food log

40:00 AirDyne, off bike every 5:00 for 10 shoulder taps (from top of wall walk)

PM
A. Hang squat clean, 2-2-2-2; begin a set every :90 155#
B. Front squat, 3-2-1-1-1, 30X1; 3:00 rest 155, 165, 175, 185, 190
+
3 rounds for time @ 90%
7 box jumps, 30
20 wall balls, 20 to 10
50m heavy Farmer’s walk

Time: 7:54

Did a WOD with a friend:
10-1
chest to bar pull ups
ring dips
Time: 12 something

+
3 sets not for time:
15 moderate reverse hypers- had to make my own reverse hyper using GHD machine and a band- got the job done 😉
15 hollow rocks (forward & back = 1)

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