8/11/17

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A. Every 3:00 x 15:00

Back Squat @ 3111 tempo x 3 reps @ 240-250 (80-85%)

240# barely did 3, only 2, for three, failed 2nd in this 4th set, went down to 235# did 3 in last set. 

This was horrible. Less weight than last week 

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 2 reps @ 230#

C. Ring Dips x  4 reps @ 3112 tempo rest 1:30 x 8 sets (make sure you're dropping your hips*done. 

+

EMOM x 28

minute 1 - 11 Calorie AB

minute 2 - 10 Burpee Box Jump Overs

minute 3 - 9 Calorie Ski

minute 4 - 35 UB DUs

COMPELTE. 

Finisher:

10 minutes of 90/90 breathing 

Kind of done, I don't remember what to do for this