12/16 WOD

doing the pull ups in the squat rack was tough. i was only able to do singles so i only did 5 reps per round.


8am

warm up:
bike 3 min
rower 3 min

strength: 'bench/ front sqt/ overhead sqt'

bench 4x5 - (135/155/175/195)
front squat 2x5 - (95/95)
overhead squat 4x5 - (95/95/115/135)


xfit: 'bench jumps/deads/pull ups'

3 rounds for time:
25 bench jumps (24")
11 deadlifts (#185)
5 jumping pull ups (in squat rack 1-1-1-1-1)

my time =10:25


thruster challenge (week 5) 9 reps @ #145 (5-4)