Endurance:
4 x 10 min on, 2 min off
Strength:
Back squat: 5-5-5
Press or bench press: 5-5-5
Deadlift: 5
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
10 sit-ups
2/3 P.E
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Yesterday:
Back squat: 220-220-220
Press: 120-120(f5)-120
Deadlift: 225
This morning:
WOD: 5 rounds+10+2 @ 24″ box with a 1.5pd kettlebell and 105lb on the thrusters (didn’t see the Rx’d weight until just now).
So glad this WOD wasn’t longer than 10 minutes.
Strength:
Back squat: 225-225-225
Press: 105(f3)- 105(f4)-105
Deadlift: 225
WOD:
5 rounds @24″box with 1pd kettle bells and 105lbs on the thrusters.
Step ups were harder than expected.
WOD
5 rounds
24 inch box with .5 pood KB
thrusters rx’d