5 minutes skipping mixing in double unders, crossovers etc
3 rounds
5 dead hang pullups
5 dips
10 squats
Strength
Front Squat 5x5
135 , 155 , 185 , 205 , 215
The weight selection was pretty much perfect, I almost failed on the last rep on 205 and I thought I wouldn't make 215 but I managed to struggle through all of them maintaining full range and acceptable form. Im pretty happy with 215 for 5.Rest 5 mins
metcon
for time
row 500m
30 DB PP -35lbs each hand
30 pullups
Time = 5:20
This was horrible! Its crazy what you can do to yourself in a little over 5 minutes! I didn't realize how shit my legs were until I got on the rower and suddenly wished I had picked a different exercise. Got through it anyways, had to split up the Push Press's into 3 10's and for the pullups I got 10,10,8,2
I was pretty pissed that I didn't make the last set of 10 cause I slipped off the bar but Im really happy with my kips at the moment.
I'm looking forward to resting tomorrow as my hands are pretty beat up at the moment and need to heal.
Good workout!
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