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

cfnt

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