The polish plantation runner

Great work out today finished the WOD by listening to Rhapsody in blue not a bad piece of music for some horrible movements! Today  Bench work up to a heavy 5 Then Three rounds of 5 Floor  Press and 5  Dragon Flags from the floor. Bench weight was 205 Back Squat 5,5,3,3,1,1 Wod was 21-15-9 Sand Bag Ground to over shoulder Pull Ups  

I just finished up a nutrition challenge and got amazing results.   I lost about 2 and a half inches off my waist and hit some pretty good PR's.    Erin has been going with me to the gym and it has been amazing to have her support and to be able to support her as well.   I'll post yesterday's and today's workouts. 10 Jan 2017 Back Squats 3,3,3,3,3 working to a 3 rep max 3,3,3,3,3 working to a 3 rep max WOD 2 Rounds 2 Min Amrap     3 Wall Balls     3 Kettle Bells 1 Minute rest 2 Min Amrap     3 Box Jumps     3 Pull Ups 1 Min Rest 2 Min Max Effort     Sit Ups It was a lot more difficult that I thought it was going to be.   I used the 20 lbs Wall Ball and the 70 lbs Kettle Bell.  I had it planned in for 3 rounds but due to time, we stopped at 2. 11 Jan 2017 Underground by the Numbers Warm up to a heavy three rep on the bench then 6 Min EMOM    3 Bench Press 1...