Morning WOD:
4x800 with 1:1 rest
(3:17, 3:23, 3:19, 3:35)
then
400m run backwards
Afternoon WOD:
Wendler Back Squat 5x3 (65%, 75%, 85%)
208p-240p-265p (scaled down a little on the last set)
then
21-15-9
HSPU
Ring Dips
Pushups
9:20
(Had to scale the HSPU in the second round to keep intensity)
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