WarmupCFWU x 1WOD3x5 Squat @ 1353x5 Press @ 901x5 Deadlifts @ 1653x5 Chin-ups @ 40
3x5 Squat @3003x5 Press @1251x5 Deadlifts @3203x5 Chin-ups @60Rowed 4 minutes for distance 1070m31spmAve watts 248.0 Cal 761:52 /500Damper on '5'
also GHD Raises x9 x3Reverse Hypers x9 x3
@ Long Beach50/50=SITS/PUSH25/25=pulls/dips20/20= d-bell curls/squats5+ on beaches - good night to run!!
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4 comments:
Warmup
CFWU x 1
WOD
3x5 Squat @ 135
3x5 Press @ 90
1x5 Deadlifts @ 165
3x5 Chin-ups @ 40
3x5 Squat @300
3x5 Press @125
1x5 Deadlifts @320
3x5 Chin-ups @60
Rowed 4 minutes for distance
1070m
31spm
Ave watts 248.0
Cal 76
1:52 /500
Damper on '5'
also
GHD Raises x9 x3
Reverse Hypers x9 x3
@ Long Beach
50/50=SITS/PUSH
25/25=pulls/dips
20/20= d-bell curls/squats
5+ on beaches - good night to run!!
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