239.2
Strength:
Back Squats
5 reps at 185
5 reps at 215
5 reps at 240
Note: those last 5 reps felt more like 500 pounds. No idea what is going on.
Metcon:
5 wall walks
KB Swings: 20, 18, 16, 14, 12, 10
Thrusters: 10, 8, 6, 4, 2
5 wall walks
Okay, so that's what was programmed, but it turned into an absolute disaster because I started with too much weight (#115) on the thruster, but then I didn't want to lower the weight, so basically ditched the idea of doing the metcon and changed it into sets of thrusters, as described below.
Thrusters:
5 reps at 115
5 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
then
5 KB Lunges (each leg) with #26 KB in each hand held low
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