Monday, December 2
  • Strength:

    Back Squat.
    5×5 @92 % 5rm.
    3x max effort strict weighted pullup w/ 3 count chin over the bar hold.
    Use more assistance/less resistance than last week.

    WOD:

    3 rounds, each for time.
    250m row,
    34 wall ball shots.
    350m row,
    26 wall ball shots.
    450m row,
    20 wall ball shots.
    Rest no more than 3 minutes b/w rounds.
    Score is total working time of all 3 rounds.

    December 1st, 2013 | Derek | No Comments |

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