Today we did yesterdays... Invictus WOD...
Most were home on snow day and Val & I did Saturdays Team wod...
Sooo...
Warm Up ~ Whatever you need...
Optional ~ BACK SQUAT
4-3-2-1-2-2 (70%-80%-90%95%-90-90)
WALL STEP
3 Rnds for Time:
30 Wall Ball (20/14)
15 DB Box Step-Overs (24/20 & 55#/35#)
Stan ~ 7:55 (35# DB's)
Ladick ~ 7:45 (45# DB's)
Daliege ~ 9:30 (45# DB's)
Johns ~ 135-155-165-185-165-165 / 11:07 (25# DB's)
tb ~ XX / 11:00 (adjusted to 10 reps on Box step overs / 55# DB's)
WB = 16-14 / 12-10-8 / 8-8-7-7
DBBSO = 5-5 / 6-4 / 4-6
Since I did so crappy, I decided to reprimand myself by doing TODAYS workout as well... With 2nd hour strength & fitness...
For Time:
80 D/U
40 Russian KBS (70/55)
20 Bar Dips
10 Bar MU
800m Run
10 Bar MU
20 Bar Dips
40 Russian KBS (70/55)
80 D/U
tb ~ 20:24
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