w/u- 2 x [500m row + 25 GHD sit-ups + 25 hip extensions + 25 air squats]
5×5 deadlift @ 345#
5×5 press @ 165# (I fucked up. I was suppose to do 3 reps @ 75-80% of 1 RM on the minute for 8 minutes. I was chastised for not paying more attention to the programming. Well deserved.)
Five rounds for time of:
- 400m run
- 10 dumbbell thrusters @ 40#
- 15 box jumps @ 24″
My time was 17:37. Way slower than I thought I would finish.
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