Warm Up: 10:00 row (2200m), 2 rounds of: 5 ring rows, 5 wall balls, 5 hollow rocks, 5 back extentions
SWOD: Deadlift 3-3-3-3-3
185x3, 200x3, 210x3, 220x3, 230x3
Felt really good on deadlifts today. I did not feel my back curl at all and I felt my shoulders working and pulling up on the bar which allowed me to keep the weight from pulling me down, which is usually what makes your back round.
Conditioning: 5 rounds for time
-10 Overhead Squats @ 60-65% of 3RM
-20 sit ups
-30 double unders
13:26 @ 70lbs.
Not sure what my 3RM is for overhead squat, but I did know that my 5RM was around 105 the last time I did it. 70 seemed likfe a safe number. 3 of the rounds I did the overhead squats all unbroken. I made sure to do slower situps because last time I did situps (on saturday) I pulled something in my stomach....not good.
7:00 cooldown row very slow (1350m)
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