Happy Independence Day…
July 6, 2008
… to the people of Malawi!
Planned wod for today was too lift-heavy for me so I traded it in for 080612-ish
Same warmup as yesterday, except dropping the dips and body rows for lifting practice. OHS, deadlifts, front and back squats, mic presses.
3 rounds for time
8 x alternating one-leg squats – assisted box squats
10 x dips – bench
12 x pull-up progressions – 1st round jumping PU, 2nd and 3rd body rows
total time 9:30
Squats s*ck. Dips were ok, and jumping PUs absolutely killed me. Tomorrow is pull-up day…
Finally I want to thank you all for scaring me into working out today. I was completely ready to just chill with a glass of wine and enjoy my vacation, until I thought of the verbal thrashing I’d get from you lot. I owe you.
