Sat
0:00 - 22:00
A)
Back squats 5 x 4 pause squats @ 65%
With
Strict hspu (max set every set)
30:00 - 55:00
2011 Regional Wod
B)
100 x pull ups (scale to 50 if needed)
100 x k/swings (24,16kg)
100 x double unders
100 x overhead squats (95,65)
Accessories
1)
5 x 12/8 dips
And
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
And
30 second side plank each side