3 sets
10 KB swings 35#
10 push up
10GHD strict sit ups
10 band pull aparts
Front Squat
105x5
125x5
145x3
155x3 (tied my 3RM)
135x5
115x9
Next time stay at 155, 135, increase last set to 120
Ring Rows
2.5 x 5
2.5x5
2.5x5
2.5x5
2.5x5
2.5x5
Got them all! Next time increase to 5#
WOD
5 Rounds:
12 reverse barbell lunges @50% of thruster 1RM - 70#
12 ring dips
50 yd shuttle run (25 to cone and back)
Score: 16:57
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