A- 3x5 Overhead Squat-155,165,175- felt great on this today, 175 is a new 5 rep pr! banded squats in warm up helped with keeping knees out at bottom
B- 3x5 Front Squat- 185,195,205, should have gone heavier, need to focus on keeping elbows high
C- 30 HSPU for time- 4:17, SLOW, immediate goal will be to get this down to sub 3 min
D- 5 sets each for time- 300 m row, rest 3 min b/t sets- 53.4, 56.2, 57.7, 58.3, 59.1-nothing smokes my legs like rowing, absolutely no thing
E- 3 min AMRAP- 5-2:1 wall ball shots, 5- 2 pood kb swings- legs were jello after rowing, gonna save this wod for another day, NOTE: don't program ANYTHING after row sprints ever again, geez
F- Minimum 15 min mobility work- done, legs and left hip flexor got tight after rowing, prolly worked on mobility for 30-40 min
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