#c2bpullups

MOVEMENT PREP: Foam roll t-spine and lats 4 minutes, wall quad/spiderman stretch 1 min/side 2 Rounds: 60ft 1-arm Bottoms up KB Carry +  1-arm Bottoms up KB Squats x 5/side, 30ft lateral lunge, 30ft bear crawl -walk 60ft w/left into 5 squats, then walk 60ft w/right into 5 squats

STRENGTH: A1. Back Squat @ 75% x 4-5 reps x 4 sets, Rest 60 seconds A2. Strict C2B Pull-Ups x 3 reps x 4 sets, Rest 60 seconds

CONDITIONING: For time:     150 Double Under Buy In     10.8.6.4.2     Burpee C2B Pull-Ups     20 OH Plate Alternating Lunge Steps (45/25#)

Did back squats at 95lbs at most today, which I was pretty happy about I guess.  Tim encouraged me to go at a little less weight for better form though.  I’m kind of frustrated because I don’t have time to work on this stuff on my own, so the only time I can “practice” (for form or for strength) is at these WODs. =/

Also disappointed in my pull-up performance.  It’s tough to get chest-to-bars.  Used two light bands, but it wasn’t quite enough.  Added a third for the metcon.