Workout of the Day 9/13/2013


BackSquat 70%x5x2 of 1RM


4 Rounds for Time

Run 200m

15 Box Jumps

15 KB Swings (american)

Rest 1 min

Extra Work

Loaded Back extensions on GHD 3×15

Every min on the min perform 2-5 Strict Pullups x6

Post your loads and times to comments.


One response to “Workout of the Day 9/13/2013

  • Joshua

    Back squats: 275#
    Wod: 12:09 Rx. It was hard. Got to work on box jumps bro.
    Extra bro work with my bro brike broods
    3×15 back extensions with 25#
    3×15 ghd sit-ups.
    Emom 6 min: 5 strict pull-ups followed by
    Emom 4 min: 3 strict pull-ups
    3×10 DB strict press, hammer curls.

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