Front Squat--3x5 155, 165, 175x2
Back Squat--1x10 @ 155#
I was very frustrated with this but feel better now knowing I should have rested another day.
I came home and did the PULL WOD:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion
Time was 23:00 and I did it in 30 sets. I dropped off of the bar after each set. I had to after the weighted because I had to take off my 20# vest, oh yea! I did not do this as Rxd. It was a good WOD and last time I did it I was only able to make it through 5rounds. Now I need to some how grow my lats to super human size and conquer the 45# weighted pulls!!!
I will do shoulder CFSB tomorrow and "Griff". Josh comment me your "Griff" time
1 comment:
My Griff time was 11:54. Splits were 2:55, 2:36, 3:39, 2:42. you can see the second 800 was a shock and is the biggest spot for improvement. Do this on a track if you can. A backwards run on the street could get dangerous.
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