ayyy

Strength WOD #1

Back squat
5 x 3 - 80%
Rest 60 seconds between.

Strength WOD #2

Deficit deadlift
10 x 2 - 50%
Rest 60 seconds between.

Strength WOD #3

Seated DB press
5 x 7 - 40#
Rest 60 seconds between.
Complete between every other set of dead's

Skill/Accessory WOD #4

5 Sets.
7 Strict weighted toes 2 bar - 7# on each ankle
Rest 30 seconds between.

Metabloic conditioning WOD #5

10-8-6-4-2
DB Thrusters - 60#
50-40-30-20-10
Double unders

My time - 5:57

Heavy rope burned my shoulders so bad, shorts kept falling down on the du's but got through it.

God bless, JM