core strength:
front squat
e3mom for 9 minutes:
185# x 8; 205# x 8; 225# x 8
- rest 5 min. -
hang power clean
1:1 work/rest
every 45 seconds:
165# x 5; 185# x 4; 205# x 3
- rest 3 min. -
every 60 seconds:
205# x 5; 215# x 4; 225# x 3
supplemental conditioning:
30# ball slam x 5
strict pull-ups x 3
Turbo J's numbers made me look like I was in middle school.
ReplyDelete5:45 on the 12 round WOD at the end.
*modified after 3rds, the strict pull ups were out of the question after round 3
ReplyDelete