An example of proper journaling. 
On the Benchmark pages in the front, only write the date & time or rounds for WODS. Likewise on the lift tracker, only write the weight for 1 Rep Maxes when we test them, then write the details (mods, #…etc) for the WOD on the loose leaf lined paper in the journals. For example, if the last time I did “Fran” was on December 2, I would check my notes for that day and see what modifications I used to decide if I wanted to retest with those same modifications or try it with more weight/ less band etc. Got it?!


AMRAP in 20 minutes of:
3 Ground to Overhead 165/115#
5 Chest to Bar Pullups
400m run

MOD: 145-95 / 95-45. DH Pull-ups
Level 1: Find wt. Band assisted okay. 200m run/walk okay.

Cool Down

50 Ring Push-ups

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