Strength
8 pendlay row heavy as possible without stopping and maintaining form
max L sit hold
100 yard sprint
Rest 1 min
X4
Metcon
10 RFT
5 Pull ups
5 Power snatch 95/65
25 double unders
NOTES:
Worked up to 145 for row, got to 25 secs for l-sit, sprints were damn fast 🙂
For the wod I only made it through the 6th round. My legs were done and I felt really really tired. I only had 4 hours of sleep the night before.
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