100923

Monday 100913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Post time to comments.

115 pound thrusters. 35 pound weighted pull-ups. Last round of thrusters unbroken. Need to warm those up more next time. Time: 15:04

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

1/2 mile run