Heavy squat, EMOM, Cycles

WOD


1A) Back Squat
       1 x 8 - 75%
       1 x 5 - 80%
       1 x 5 - 85%
       1 x 3 - 90%
       1 x 3 - 95%
All percentages are based off 3RM

This was tough, my hammys are still wrecked from Sunday. The last set of 3 were a push.

2A) EMOM 20 Minutes.
       Even minutes - 10 GHD sit ups
       Odd minutes - 7 Weighted ring dips - 40#

Got through this pretty easy, Got every thing unbroken throughout.

3A) Complete 3 cycles each for time.
       1 Cycle is 2 rounds of the following.
       4 Shoulder 2 overhead - 185# (from rack)
       8 One armed KB rows - 86# (each arm)
Rest 1:1

1st Cycle - 1:24
2nd Cycle - 1:30
3rd Cycle - 1:32

Getting stronger. I felt a little tired before doing this, but overall happy with my times. Can't wait for the throwdown on Saturday. Our team is going to take 1st..... I swear. Or I hope.

God bless, JM