December 21, 2012
1) Dynamic Effort Back Squat:
10 sets x 2 reps @ 60% latest 1 RM.
Complete each set on the minute.
2) On the min for 20 min complete
On the even minutes, 2 x jerks from rack (75 – 85% 1RM).
On the odd minutes, choose one of the following that is your biggest weakness:
1 x rope climb
15 sec L Sit
3) 3 rounds for time:
15 x ring dips
15 x toes to bar
1. Dynamic Back Squat: used 215 lbs
2. 20 min wod: used 200 lb jerk and rope climb
3. wod: 3:15 (ttb were harder than I anticipated)
Fun morning.
1)Back squat: 215 lbs
2)20 wod 200lb jerk & rope climb
3)15x ring dips 15x ttb: 2:41