Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 #45 OHS
10 Push-Ups
15 Sit-Ups
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 20
Metcon:
Run 800m
50 C2B Pullups
Run 800m
For time.
Time: 15:15
MFS:
1/4/3
Squats felt like a Herculean effort but I got it. Hell fuckin' yeah!
Metcon was slowed by pull-ups as usual. Just cannot string together my kips (not that I spend much time working on them). But I'll chalk this up as a victory since they were all unassisted.
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