Warm up: 5 jumping pull up, 5 sit up, 5 back ext, 10 air squat. 3 rounds
Str: 3x3 back squat. HUGE SHOUT OUT TO TONY DAY!
WOD Helen
3 round for time of:
run 400m
21 kbs
12 pull up
compare this to your time in september.
Have a good weekend. Heavy strength week next week... may the force be with you.
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"There are two kinds of people in the world: 1.The ones that protest and complain and want fairness despite never having earned it, and 2. The ones that fight their tails off to be important and make a contribution. You have to earn the right to be treated fair. The people that have a problem with that are scrubs."
-Jim Wendler
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1 Shout out:
13 minutes and 40 seconds with 45# db. I didn't look at the weight for the KBS in time. I'll try 55# to be as rx next time.
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