back squat
5×7
ring dips
50%x4 sets
wod:
helen
3 rft:
21 kbs
12 pull up
run 400 m
competitors:
1.squat:
1rm front squat
2. 12min amrap
30 double unders
15 snatches…
95\65 lbs
3. Pull
4×8 Good Mornings
4. Accessory Work –
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds
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