Wednesday Workout 1 :

(Left hand still sore from broken blood vessel)

Qigong
Elbow Warm Up
Pull Ups *3 *3

Strength #1 :
Rack Jerk 90 *1.100*1. 110*1. 115*1 (bobbled it). 110*1. 105*1*3 (didn't lower any)

Strength #2 :
Front Squat 70*3. 90*3. 100*3. 110*3*5

Metcon #1 ;
Buy In: Max Rep KB Swing 24kg (75)
-then -
Two Rounds of ;
200m (400m fst by mistake)
30 Weighted GHD Hypers 25Lbs
30 Toes to Bar
15 min cap (15+ finish)

Stretch
Cool down...