A. SWOD
Front squat (15 minutes)
5 x 65% = 5 x 80#
5 x 75% = 5 x 95#
5 x 75% = 5 x 95#
5 x 80% = 5 x 100#
B. Metcon
AMRAP 12 minutes
5 ring dips
10 deck squats
15 sit ups
* Every 2 minutes starting at 0:00 do 20 double unders
A deck squat is like a candlestick roll but instead of using one leg to stand up you use both legs. I got a butt rash from this workout. Boo.
My score: 4 + 7 deck squats
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