MORNING WOD:
Strength: Work up to your 1 rep max split jerk
80kg
WOD:
15, 12, 9, 6, 3, 6, 9, 12, 15
Thrusters 45kg
Burpee bar hops
time=23:47
AFTERNOON WOD:
3x5 strict press 50kg
4reps, 1 rep, 3 reps
3x3 back squat 110kg
2 reps, 1 rep, 1 rep
3x5 weighted pullup 12kg
5 reps, 4reps, 4 reps
3x5 weighted dips
5/5/5reps
this morning's wod was a grind, didnt feel that gassed until the last set of 15 which probably means i could of gone harder and pushed more.. the burpees were done at a steady pace but had to break the thrusters into sets of 3. The strength wod felt horrible after this mornings wod, the back squats were an absolute killer just to get a single rep, didnt manage to finish any sets the way i set out too. Just too tired i suppose?
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