Strength/Skill Work

• Back Squat 3x5 @ 75% 1RM
• Ab Rollouts 3x10

Used 170lb for the squats and 25lb plates on a bar for the rollout. Rollouts were harder than what I’m used to with the ab wheel.

WOD

For Time:

• 20 Back Squats (from floor)
• 40 Tuck Ups
• 400m Run
• 15 Back Squats
• 30 Tuck Ups
• 300m Run
• 10 Back Squats
• 20 Tuck Ups
• 200m Run

Did it in 12:29 with 115lb on the bar. Cleaning/pressing the bar off the floor before each set was an interesting new twist.