Saturday, Nov 17th

Had some great paintball fun with the Crossfit77 crew today before heading home to do this one in the garage!

A1. clean grip DL @ 22X1; 3-4 x 5; rest 2 min

A2. weighted dips @ 21X1; 3-4 x 5; rest 2 min

B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-10 x 3; rest 1 min

C. FLR on rings - accumulate 4 min

A1. #184(4), 205(4), 225(4), 235(4), 240(3)
A2. #15(4), #20(4), #25(3), #25(3). #25(3)
B1. #10's, #20's, #20's
B2. #10, #18, #20
C. 60sec x 2 + 30sec x 4 with 30sec rest btwn each set

DL's tore up my thumbs today. On the last 3 sets of dips I was able to hold tempo through a negative on the fourth rep but couldn't get back up. Russian db step ups were weird! Balance on new movements is always wonky for me, so I didn't try anything heavier.