warm up
100m jog
10 jumping jacks
5 knee jumps
3x
WOD
200m run
8 Squat snatches (115lbs/75lbs)
Rest 60 seconds betweeen rounds
5 rounds for total time
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
REST DAY
I did a rendition of Friday's WOD w/ a couple of changes. I can't do a WOD w/ running & weights due to facility, and if I changed today's run to DU's, it would've been almost exactly like yesterday's. So I did...
ReplyDelete7 Pull-up (jumping)
10 Thrusters 30Kg
7 burpees
7RFT = 15:05
Extra Credit:
Bench Press 8xAMRepsAP 45Kg 4,4,4,3,3,3,3,3
Reason: I can't do 50Kg w/out a spotter, but I did 8x2 last Wed. So I thought I'd just up the volume. Even still, I felt like I could've done more reps with a spotter, but whatevs. It's more than last time, getting stronger still.
WORD!
Wait, just kidding. This wasn't a rendition of Friday's. Some other day. Anyways, doesn't matter, I WODded.
DeletePeanut- 14:59 (47#)
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