11-11-14

Slept good only woke up once in 8 hours. Felt really good today doing everything.

Ladder work is my fav way to warm up.

The tripod tuck was tough but the forearm tuck was impossible. Reverted back to some frog stance work and held for way longer today.

Hollow body getting better 45-35-27

Arch rocks AKA crouch busters 25-20-20

Side planks 50 secs each side x3

BB rollout getting stronger 3x10 with 10 lb plates. Should I switch to 5 lb plates?

Don't know if I should have done this but wanted to WOD with class and did "Rankel" for 20 min and rowed the last 5 as a cool down. Did go ape shit just kept a smooth pace all the way through. Did 6 rds and change. Felt good.