A. Strict chin up or pistol grip pull up, 1.1x3; rest :30 sec/rest 2 min
Used the weight pull up machine thing.
Couldn't quite get weight right. Ranges between 20#-40#.
B. Gorilla row, 10 alt x 3; rest 2 min
25#s KBs.
+
3RFT:
10 alternating hang dumbbell snatch 15-20#
10 v ups
Run 400m
WOD time: 9:45.7
Round 1: 3:21.7
Round 2: 3:17.0
Round 3: 3:06.7
+
Three way banded hamstring stretch
Supine twist
lat stretch
No comments:
Post a Comment