12 DAYS OF CHRISTMAS, SQUATS NAD BENCH PRESS

12/24

12 DAYS ON CHRISTMAS WOD:
   
-1 MUSCLE UP HSPU
-2 POWER CLEAN(205#)
-3 JERKS(205#)
-4 BURPEES
-5 RING DIPS
-6 HAND LIFT PUSH UPS
-7 CTB PULL UPS
-8 BOX JUMPS(30")
-9 AIR SQUATS
-10 GHD SIT UP
-11 BAR MUSCLE UPS ON FAT BAR
-12 ROPE CLIMBES

TIME-38:25.....LATS DESTROYED!

12/26

STRENGTH: SNATCH (FIND A HEAVY 1 RM)
                      SQUAT 3X3 @ 80/85/90%
                      BENCH 3X3 @ 80/85/90%

Sorry ive been MIA all week, i came down with a nasty flu that attcked me from all angles. ill be back to normal posting by tomorrow. im going to just put down the meat and potatoes on this one.  on monday i worked up to a 230# snatch, got it pretty easy, missed 240# 3 times. my shoulder were too smoked from the 12 days of christmas wod to stabilize the catch. my last set of squats was at 345# and i hit it for 7. bench press was shitty due to massive shoulder fatigue, hit 250# for 5. i spent all day tuesday and wednesday on the couch waiting for this flu to pass. im still feeling pretty weak from it so im taking today off and starting back up tomorrow(friday). im hoping i wont feel too weak tomorrow and will at least be able to get in some effective conditioning. then ill be hitting a wod in santa cruz on sat. starting monday (1/2) ill be going completley ape shit as to get myslef as ready as possible for the oc throwdown on the 14-15th. im really excited for this comp, its going to be a lot of fun and i feel theres at least 15 guys that have a good chance of taking a podium spot, pretty badass!..