WU:
400m
2 Rounds of -
Lunge w/T
Spiderman Stretch 45sec
Plank to Push Up x12
PU x12
Back Raise x12
HFS
SWOD:
Deadlift 3x5 (80kg-110kg-140kg)
Single Amr KB Floor Press 4x10 (12kg-16kg-20kg-24kg)
WOD:
3 Rounds of -
25 American KB Swings (20kg)
20 Thrusters (12.5kg-10kg-10kg)
15 Box Jumps
Time: 13'24
Comments:
SMASHED in the WOD, hit the wall early there. Thrusters are my enemy... any multiple reps over head for speed is killing me. Need to work on them!
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