Panos
AM
HSPU EMOM x 10 to deficit on 45's
5-5-4-3-3-3-2-2-2-2
PM
5 rounds
Low bar back Squat 205 x 5
30" Box jump x 10
WOD
Squat Clean/ 100meter Run ladder 95#
1,2,3,4,5,6,7,8,9,10 (unbroken sets)
Post WOD
5 rounds
3 x deep HSPU (45 + 10lb plate)
Chad
am: gymnastics ring work about 1 hour
15 parallette hspu negatives
pm: squat 135x5, 235x5, 285x3, 325, 355, 375fx2, 345 4x1
A1A wad: 500m run/100dubs 3:12 2 faults, 3:20 3 faults, 3:13 0 faults
excuses: meowwww
rebuttals: woof!
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2 comments:
Hey Dan and Chad,
Just add your posts to current post for the day as opposed to starting another post for the same day/date. That way we cankeep it neat and tidy.
Chad I went ahead and moved your post.
we need dogs here no cats
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