Tuesday, September 22, 2015

09222015 Tuesday WOD

Double duty today....Heavy Deads and a WOD. Let's go!

HEAVY DEAD DAY

Warm up
Stretch
Empty Bar Good Mornings
135lbs x 10
225lbs x 5 (2)
315lbs x 3 (2)

WORKING SET 5 x 5
345lbs - COMPLETED!!!!
*up 10lbs next week!  =)

WARM UP
1 min - 200m Run
2 min - 10 x Squats, Sit ups
3 min - 30 sec plank
3 Rounds

SKILL
Bench 5 x 5
205lbs
*I went light...as I did bench yesterday and my boobs were aching.

WOD
3 Rounds For Time
20 x Front Squats
20 x Shoulder to Overhead

20 x Pull Ups
Rx = 95lbs
DONE - 17:16

It was tough and a good workout. I am happy I was able to complete my strength and get a metcon in.

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