A. Back squat, 3-3-3 (+)
B1. Hang power clean, 5 x :30 AMRAP @ 95/65; :30 rest
B2. Ring dip, 5 x :30 AMRAP; :30 rest
C. Glute-ham sit-ups, 50 total @ 2020; break as needed
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Weighted bear crawls.
Friday – WOD
CrossFit Nasti
Forging Elite Fitness in Cincinnati
CrossFit Nasti 
5 rounds of 50 DUs & 15 burpees: 12:36
I kept missing the double unders in the beginning
Then I did push ups and sit ups for fun
A: 115 (6)
B1: 55# 6-6-6-7-7
B2: dips with band 10-7-5-6-7
C: I dont have a glute ham at home so I substituted with 100 ab mat situps 5:03
20 min walk and 20 minute of stretch/yoga
A. 164 (8)
B1, B2 & C yup
Big crowd today. Great to see.
Wow, what a crowd today!
Back Squat 3×5 @ 245, missed last rep. Thanks to Jordan E. for that lil spot.
Bench Press 3×5 @ 185
Deadlift 5×1 @ 315, EMOM
B1 & B2 Total: 139
C. Untimed, had to break it up into 2’s at the end. Ouch!
It was great trainin’ with Joe. Now for more turkey!
A1. Split squat, 3 x 10 @ 3010; :20 rest
A2. CTB pull-ups, 3 x 25 unbroken; 4:00 rest
B1. Bench press, 3-3-3 (+); :20 rest
B2. Glute-ham sit-ups, 3 x 25 unbroken; 4:00 rest
A1. 14 lbs./hand
A2. Completed
B1. 235 for 5
B2. Reps completed, but short breaks on sets 2 and 3
Deadlift: 155(10)
Shoulder Press: 60(9)
B1/B2: @53 and BB (min hpc 11, min dip 10)
C unbroken and at tempo! (That is going to hurt tomorrow)
A 146×9
B1- 15,13,15,15,15
B2- 15,13,11,11,10
C had to leave w/o doing GHDSU to get “my hair did”
“300 FY” on Airdyne
105 cal