November 13, 2012
1) Alternate between sets of press and squat
Press
3 sets x 3 reps
@ 80% of most recent heavy set of 3
Back Squat
3 sets x 3 reps @ 80% of most recent heavy set of 3
2) 3 rounds not for time:
5 x muscle ups
10 x handstand push ups
45 sec hollow rock
3) Complete for time:
50 Double Unders
21 Pull Ups
50 Double Unders
15 Pull Ups
50 Double Unders
9 Pull Ups
34 reps on the OC throwdown wod from yesterday. It was a fun one that I would like to do over.
27 Reps on the OC WOD. Agree with Sam…it was very challenging but i’d like to do over and try a different strategy. Also ran (jogged) for the first time since my surgery. It feels good to be progressing back into the action.