Friday, November 11, 2011
warm up: 3 rounds
300m run
ring rows x 10
goblet squat @ 12 kg x 10
v ups x 10
strength: dead lift 5-3-1+ (75%-85%-95%)
warm up 95x5, 115x5
working sets 155x5, 175x3, 195x2
*back started to round @ 195.
wod: ladder 1, 2, 3...10, 9, 8...1
kb swings @ 16 kg
ring rows (knees bent)
9 (going down) + 5 ring rows
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