It's Friday

Went to the TCI training last night and did a Masters program alongside the full on Rx crew
IT WAS FUN - AND HARD!!!

1.  Back Squats 50% of 1RM 3 sets of 10 the 1 set to Max Effort (I managed 31 !!)
2. Power Snatch 7 sets of 7 every 90sec - that got the heart going 40kg bar
3. 3 sets of 10 GTOH  45 kg bar  every 2 min

Some skils/Conditioning

Then...
WOD - 3 RFT
- 5 Chest To Bar
- 400m Run
- 10 GTOH 30kg
time 9.20

A good warm down
All up 1hour 40min  huge for me!!!

This morning - yep I backed it up less than 12 hours later

WOD - 5 sets of 5 Strict Press
Teamed up with Andy and got up to 50kg - very hard without a dip and drive

Weight this morning 89.8  - huge weight off over last 24 hours