Warmup:
Quick-n-dirty 400M run
WOD:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
22:54 and 100% gnarly.
Buyout:
Incline vanity press
135x6
145x6
155x6
165x4
Weighted pullups
50x5
50x4
50x4
50x4
BW: 194
Quick-n-dirty 400M run
WOD:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
22:54 and 100% gnarly.
Buyout:
Incline vanity press
135x6
145x6
155x6
165x4
Weighted pullups
50x5
50x4
50x4
50x4
BW: 194
Labels: Bench Press, Pullups, Rowing, Vanity, Wall Ball
posted by mmm bort! at
2:57 PM
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