Warmup:
10 min of:
1 Rope Climb
3 Pistols (each leg)
3 HSPU
5 Back Extensions
SWOD:
1RM 50' yoke carries
175#, 355#, 455#, 495#, 535# (failed at 38')
Metcon:
"McKenna"
15-12-9
Atlas Stone Squat Clean and Press @ 93#
Chest to Bar Pullups
18:27 RX
Cooldown:
5x3 full range bar dips with proper head position (Mobility WOD)
The yoke carries were much tougher than I thought they would be. Having to stabilize that much weight while walking really engaged my core and crushed my legs. The metcon was the first work I have done with atlas stones (although I plan on incorporating them much more), and lets just say that it left me on the brink of passing out.
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