In the morning..
WOD: For time -
400m Run
Then, 2 rounds of:
20 push presses
10 pull-ups
20 hanging cleans
10 pull-ups
20 clean & presses
10 pull-ups
Finish with 400m run
time-23:16
this was a great wod, used 40kg for the barbell exercises.
then arvo wod..
strength:
5x5 back squats
60/70/80/90/100
Myself and my brother jack did some strength training this arvo with 5 sets of 5 back squats, both were stoked with the outcomes, he hit 90kg on his last set and i did 100kg which was a great indicator that out strength is increasing dramatically since our last max squat we tested were 95kg and 115kg respectively.
After the squats we practiced pistols, finding it much easier to do on both feet (usually feel so unco on left foot).
Then it was time for fish, chips and budweiser
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