062314
-Back squat: 3×5 @ 84% (Use belt)
-Incline bench: 3×6 w/ 2 sec pause on chest (Use 15lbs more than last incline day)
-Step up: 3×10 per leg w/ dumbbells (25-45lbs women/55-85lbs men)
-Dumbbell push press: Use 2 heavy dumbbells, clean from ground, 3×5 heavy
Wod
3 RFT
15 SINGLE ARM OVERHEAD KB LUNGES 70/53#
30 GHD SIT UPS
45 KB SWINGS 53/35#
17.03
I did over head squats instead lunges, I didn’t pay attention to the sod. =p