400 m run
3 Medicine ball squat jumps to a 24" box
5 pull-ups
7 ab-mat sit-ups
SWOD
Back Squat 3RM , 90% of 3RM x 5, 80% of 3RM max reps
I was a little nervous to do this one because my knee is still not 100% since I tweaked it doing power cleans a few weeks ago, but it actually felt OK. I haven't back squatted in a long time so I was glad that I was able to at least tie my previous PR of 165 x 3.
165 x 3
150 x 5
135 x 12
WOD
On the minute for 15:00
15 sec. handstand hold
3 burpees
8 KB swings
This was a tough one! I knew it was trouble when after the first round I only had about 15 seconds of rest before it was time to go again. I got 12 rounds in using a 44# KB. I took 2 complete rounds off to rest which ended up being a good strategy. I was sooo tempted to drop down my KB weight at about the 8th round when my neighbor traded out his but I stuck with it. Towards the end, the squatting down in the burpees aggravated my knee.
