Happy Hung Over Monday
Warm up
2rounds
row 500m
run 400m
*write your 500m time down
*work on squats, air and naked bar
Skill
10min of Back Squats
do about 15x reps at a weight you can stay efficient at. rack as needed.
*Don't go heavy, instead work on a weight that you can stay efficient.
Wod
For time:
21x Back Squats
42x pull ups
15x Back Squats
30x pull ups
9x Back squats
18x pull ups
rx 225/155
b 195/125
c 165/95
**For RXd You can kip, strict, butterfly
**Not RX will be jumping or banded pull ups.
4 comments:
This WOD kicked my arse... Very hard to stay RX on this WOD. Hands are torn up and legs are jello.
12:27 as Rx'd.
13:06 tore the heck out of my hands again from kipping pull ups used 75lbs for back squats I used to love pull ups now my hands hate me and I hate pull ups anytime my hands do this!
14:17 Rx. Ditto to everything Greg said. Epsom salts and neosporin are my friends this afternoon!
18:52 as RX first wod back in 2 weeks. pullups were not my friend..
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