A. Back squat; build to a 5RM
B1. DB reverse lunges 30 continuous alt'ing steps x4; rest 2 min
B2. Weighted eccentric only chin up clusters @61J1, 1.1.1.1.1x4; rest 20 seconds/rest 2 min
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3 rounds for time:
50 wall balls
25 GHD sit ups
A. #185 - did not attempt a higher weight because my last rep at this weight was rough. Did High Bar.
B1. #20's, then #25's for 3 rnds
B2. #25, then #40 for the next three sets. Was tempted to jump to #45 but the last rep of each wave was not quite meeting the tempo so I stuck to it.
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16:20 - with #14 wallball to 10ft (approx). this was a tough one for me today. My first set of wallballs was horrible and I couldn't find a rhythm The second two sets were five sets of 10 but I still wasn't as fast as I should be. My homemade GHD contraption left me a little slow as well.
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