Connect your reps
Today’s triplet includes running, shoulder to overhead, and chest to bar pull ups. The theme for the day is, connect your reps.
While the run is short and the chest to bar pull ups are there to give you a chance to practice your pull ups; the volume of shoulder to overhead is high, 20 reps. When you choose a weight for you barbell make sure its a load you can control and connect your shoulder to overhead in big sets.
WOD:
4 Rounds
300 m Run
20 Shoulder to overhead (95/65)
10 Chest to bar pull ups
WoD: 14:55 @ 80# and chin to bar pullups
WOD: 17:04 @ 80#
WOD: 14:48 @80# and pull-ups using the black band (which was rather easy… but so much fun)
14:38(?) @ 75# and green-banded chest-to-bar pull-ups
Crossing the parking lot twice per lap was rough on my feet and slowed me down a bit. I don’t have anybody to blame but myself, but for real, that parking lot is like a breeding ground where pointy stones and broken glass mate and produce stabby gravel babies.
Someone should come up with a way to protect your feet when you are running outdoors.