Warm-up
Stretch
Run 400m
50 double unders
2 rounds of
10 burpee box jumps
10 dumbbell push press (1st round med, 2nd round heavy)
WOD
5-5-3-3-2-2-1-1-1 bench press and front squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)
Bench Press: 155-175-185-195-205-215-225-235-155
ReplyDeleteFront Squat: 125-145-165-175-185-205-225-235-245
First four front squat rounds were started with a power clean.