ROW - 11MIN = 2,750M
3X20 - BACK EXTENSIONS
TABATA GHD SITUPS = 10
STRENGTH
BOX SQUATS TO A 12 INCH BOX
2X5 @225
1X3
1X2
CLEAN AND JERK
HEAVY SINGLE - WORKED UP TO 225 BUT WASNT FEELING STRONG
THEN
8X1@220 = 89% OF 1RM
8 FOR 8 - CLEANS FELT GREAT AND 4 OF MY JERKS WERE GREAT
WOD
"NUTTS" (2ND TIME IN 2 WEEK) - ONE OF OUR TRAINERS BEAT ME IN IT SO IM BITTER AND IM TRYING TO BEAT HIM HA
10 HSPU
15 DL - 250
25 BOX JUMPS - 30IN
50 PULLUPS
100 WALL BALLS - 20LBS
200 DOUBLES
400M RUN W 45LBS PLATE
MY TIME = 14:24
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