STRENGTH
Back Squat, 5×5, building each set
*Try to build to heavier set of 5 than last time (here)
WOD
Level 1
3 Rounds for Time:
- Run x 250m
- Goblet Squat Heavy x 10
- Box Dip x 15
Level 2
3 Rounds for Time:
- Run x 400m
- Front Squat (155/105) x 10
- Ring Dip x 15
Notes: If rowing, sub 500m row for L2 and 300m row for L1.
WOD: 3rds, 400m run, 30 AS, 30 Dips
Picnic table dips!! 🙂
And random planks in the darkness 😉
235#
13:31
BS: up to 145#
WOD: 13:08 (85#, 5 ring dips, 10 box dips)
Went light on the FS b/c my knee felt funky.
BS- 155#
WOD- 14:25 w/95#, dips on highboxes
8:53
220 No wod
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