DWOD
5 Rounds 2 x 133% BW Back Squat
30yd Sprint
Rest 1-2 min
For me the weight was 265 (Approx 133% of 200) Fastest rounds (4th/5th) were 35 seconds. There was transition time between Squatting and going to the street but not too bad.
SWOD
Bench 3x5
175#
Lowered weights to reinforce new technique learned from Westside Barbell (Pinch Scap/Spread Bar...etc.)
Finished w/ 5-5-5 Pullups and 10-10-12 Dips
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