WarmupJump ropeCFWU x2WODSquat 3x5 @ 135Bench 3x5 @ 115Deadlift 1x5 @ 165Pullups 3x5 @3550 situpsSide planks, 30 sec each side
cfwu x2Squats300 x5 x3Press125 x5 x3Deadlift 320 x5 Chin-up70 x5 poor rom60 x5 x2
Long Beach50/50=push/sits25=pulls off clothes line25 OH w/long stickcleans75lbs bardips off stairs - real good ones2.5 mile (on beach!!)2x400 sprits
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3 comments:
Warmup
Jump rope
CFWU x2
WOD
Squat 3x5 @ 135
Bench 3x5 @ 115
Deadlift 1x5 @ 165
Pullups 3x5 @35
50 situps
Side planks, 30 sec each side
cfwu x2
Squats
300 x5 x3
Press
125 x5 x3
Deadlift
320 x5
Chin-up
70 x5 poor rom
60 x5 x2
Long Beach
50/50=push/sits
25=pulls off clothes line
25 OH w/long stick
cleans
75lbs bar
dips off stairs - real good ones
2.5 mile (on beach!!)
2x400 sprits
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