- Dynamic Running warm up including kareoke, butt kickers, side-to-side shuffle, sprints
WOD: All x 4
- 20 Sit-ups
- 20 Push-ups
- 5 Burpees
- 3.16M in 22:05 @ TT pace.
- Stretching with PVC
- 500m row
- 5 Hand release push-ups
- 8 American kettle bell swings @ 26lbs
- Work up to 1 RM with front squat
- 95lbs x 8
- 115lbs x 6
- 135lbs x 4
- 155lbs x 2
- Front squat 1-1-1-1-1-1-1-1-1-1.
- 160, 160, 165, 165, 170, 170, 175, 175, 180 (bad form, no rep), 180 (bad form, but rep counted)
New front squat PR at 175lbs then a questionable one at 180lbs. It would have counted in competition, though not up to my standards….