Let's mess around with some more butterfly kips.
Warm-Up
2 rounds
10 Burpees
10 Toy Soldiers
10 2sec Back Bridges
10 Spiderman Lunges
Strength
Heavy Deadlifts
1-1-1-1-1
Backsquat
3-3-3-3-3 (5lbs heavier than last time)
WOD
Row 500m x 5
3 minute rests in between rounds. Record times and post to comments.
Had to do this in a rush at lunch.
ReplyDeleteDL: 315
Rack busy, did front squat 4x4x135
Got in 2 rounds on rower: 1:45, 1:49.
345DL (PR)
ReplyDelete1:45, 1:46, 1:46, 1:44, 1:45
Nice work!
ReplyDelete