Sunday 12/22 Making Up + Monday 12/23

Below was intended for Saturday, but I missed up my timing of the morning & couldn't get it in before i had to meet my sister for wedding dress shopping (the intent of the trip).  

Sunday evening I met fellow OPT coach Toby at his gym SPC CrossFit in my hometown of Kent, Ohio for this one: 

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3 sets:
7 min amrap @85%
5 power snatch 65#
8 chin ups
0.2 mile AD

5, 5+3, 5+3
rest 3 min
7 min amrap @85%
175m row
9 toes to bar
5 thrusters 75#

4+60m, 4+80m, 4+115m
rest 3 min

Felt good. 

12/22

Off

12/23

8AM Back at SPC CF.
A. Back squat @20X1; 5-5-5-5-5 build per set; rest 3 min

155, 165, 170, 175, 180x4. 

B. Snatch pull from mid thigh + snatch from mid thigh x2 - EMOM for 6 min

85, 95, 95, 100, 100, 105

C. DB torso row @21X0; 3-5x4; rest 1 min btw arms
5x25, 30,35, 45, 45. 

Was scheduled to get back home to AVL by 4p and planned to go straight to the gym for workout.  We left Akron-Canton on time, but 15 minutes into the flight they turned us around as they had "an issue with the wing".  By the time I got rerouted and back in the air it was 4p and then eventually made it home before 9p….thankfully Zach (Thank you Zach!) agreed to open for me the next day, as even bypassing this workout and not going in until mid-moring I still felt run down after all the travel & visiting over the weekend. PM
A. Stone to shoulder heavy 4-4-4-4-4; rest 2 min
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EMOM for 16 min
odd - 5 push press 115#
even - 4 TnG deadlifts 195#
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For time:
750m row
25 kb swings 1.5pd
40 ring pushups
25 kb swings 1.5pd