Since I took a week off, I tried this WOD with some less weight:
Back Squat – 215 lbs
Front Squat – 95 lbs
Overhead Squat – Barbell (45 lbs)
The time I was able to complete this was 14:11. The 800M run distance may have been off by a little bit for me, but fairly close. Will try to up the weight in the near future.
Today I wanted to work on the good ol’ legs and back.
The workout comprised of squats and pullups.
Started with 5 mins of skipping
then 100 bodyweight squats touching butt to large medicine ball.
Then start with 20 reps of back squats with Olympic bar and 35 lbs a side.
followed by 10 pullups.
Do this for 5 rounds.
Afterwards perform 3 rounds of
Ab barbell rollout
1 mins each
If you have some time, do kicks on a bag, fast paced.