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100525 Tuesday Back Squat x5 With 4 links of Chain.
After Party: 3 rounds of back extension (10-20), ghd situp (15-25).
Alternate WOD: 10 Jumping Deck Squat Slamballs, 30 Lunges, run 400m
BS 5×5 @ 205#
After Party @ 3-rds.
255 x 5
3 rds x 15 BE, 15 GHD
235 x 5
120 x5 plus after party….
205# + double chains. Painful, but in a good way.
1 set of team pallet sled push – new pullup cage: sidewalk to inside CFOT doors.
Great coaching by Melissa, and help from MarkyD and Vin to keep me in check; thanks guys.
3 rounds back ext, Abs
110 x 5
After party – 3 rounds of 15 & 15
[...] WOD1). Take 20 minutes to find your Max Back Squat x 5 with 4 links of Chains. With 3-4 people per bar, you should be able to do this in 5 sets and under 20min. Compare to 100525 [...]
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