Friday was an intense, tough WOD because the strength work prior was taxing on my muscles.
500m row + dynamic stretching to warm-up
1) High bar squat
1X10 @ 95lbs
1X8 @ 105 lbs
1X8 @ 115 lbs
1X8 @ 125 lbs
2) Front squat
1X5 @ 75lbs
1X5 @ 80lbs
2X5 @ 85 lbs
3) Shoulder press
2X5 @ 55 lbs
Then...
3 rounds
-140 singles
-30 butterfly sit-ups
-20 kettle bell cleans
-10 pull ups (thick black band- too easy)
-5 HSPU (mod: on box)
then... 800m run
Time 28:17
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