Strength & Conditioning

Strength:
Day 1 of Wendler 5/3/1 program

Deadlift @ 250#x5, 285x5, 305x11 rest 2-3 min
Press @ 85#x5,100x5,115x8 rest 2-3 min

OPT Wod:
4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort) 
+
10 min airdyne Z1 easy pace - complete
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min 


Part 1: 2:03; 2:13; 1:29; 1:24
Subbe t2b for kte (no room to do it)
First round didn't know how fast I could go, closer to 80%
second round shoe came untied and I'm prone to murphys law

part 2: 2:02, 2:23; 2:11; 1:50
Subbed rower for Airdyne.


Couldn't figure out my 90%, still working on finding my "gears"
Post Wod Fuel: 50g P/105g C