1.5 Mile run in 11:07
Ran with some of the slower guys to try and push them, so this wasn't a PR attempt.
Overhead Squats: 85lbs x 13, 95 x 3, 105 x 1, 115 x 1, 135 x 1, 150 (failed)
I was shooting for a PR of 150lbs but out of the bottom my right arm drifted forward and I dropped it. Oh well.
Muscleups not for time:
4 unbroken (not locked and turned out)
3 ‘real’ Muscleups unbroken ... First time I’ve ever done any with arms fully locked and hands turned out at the bottom. So this is a PR. From now on every Muscleup I do will be locked and turned out.
3 bar Muscleups. Ripped my muscleup blister in the center of my right hand, so I stopped.
Then did a Fight Gone Bad variation which was the Department's WOD:
4 Rounds of
Heavy Punching Bag
Sumo Deadlift Highpull with 2 pood Kettelbell
Unfortunately I didn't keep track of my numbers but kept the intensity high.
I'm having a ton of fun as an Academy PT instructor. I really enjoyed working with a couple of the recruits who stayed late to get more work in. Introduced them to L-Sits, L Pullups, Knees to Elbows, Toes to bar, front and side Planks, muscleups and Overhead Squats. How cool is that! A few got their first muscleups ever and all PR'ed in Overhead Squats since it was their first time ever doing them.