WOD
Warm-up:
500m row
2x3 Sots Press with 65#s
500m row
2x3 Sots Press with 65#s
1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets
2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)
3. 3 sets of 10 to 20 unbroken hip extensions
1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets
2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)
3. 3 sets of 10 to 20 unbroken hip extensions
1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11
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