Friday, 16 June 2017


A. Back Squat
3 x 12
Result: 80kg

B. 3 Rounds for time:
75 Walking Lunge Steps
25 Kettlebell Swings 24/16kg
5 Ring Muscle Ups>>5 Chest 2 Bar>>5 Pull Ups
3 Legless Rope Climbs
Result: 16:36 (Scaled to Russian swings, blue band pull ups and legged rope climbs)

I saw squats programmed, and after my Wednesday thoughts about strength limitation, I figured I'd get a Friday evening session in.

The squats got done, but the metcon was surprisingly tough. I powered through the first 20-30 lunges, but was informed that I wasn't actually standing up between them. So i started doing that, and the next 200 odd reps sucked.

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