Am gym session--
warm up 200 s/u, 25 squats, 25 ghd, 25 rope battles
2 min squat test
SWOD
- front squat 8x3 strict GHD 8x3 -- todays max was only 95lbs.
WOD
- 8 min AMRAP
- 6 thrusters(55lb)
- 6 KBSwing (35)
- 6 ea. floor wipers(55)
6 rounds completed + 4 more reps.
Afternoon gym session---
SWOD--- 5 x power clean (adding weight each round till no rep complete)---only 95 lb. body felt fatigued from earlier.
workout--
- 5 strict pull ups
- 10 hang cleans(65lb)
- 20 walking lunges(front rack position)-65 lb.
- 20 burpees
- 30 push ups
- 40 squats
- 50 GHD sit ups
PM- 6 mile run on the tred.
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