Started out with Power Matrix sets of Back Squat
8 x 190
5 x 230
3 x
250? (can't remember of the top of my head)
1 x 280
1 x 280
1 x 280
5 - 225
I did high box jumps after each set, jumping the same number of times as reps in each set. It felt real good. Then I did the following blaster with Ron.
For time:
21 - 18 - 15
- 12 - 9 - 6 - 3
Sumo-deadlift High Pull
Push Jerk
TOTAL TIME - 5:21
This was killer on my forearms and my sholders are toast today. Great WOD. Heart rate was 180 after 30 seconds, 160 after 60 and 140 after 90.
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