5 set Bear Complex (135#)
10 Med Ball Burpee Cleans (20#)
Metcon: 7 Min. AMRAP
3 Thrusters (135#)
10 Ring Dips
WOD: "Special Mary" For Time
5 HSPU
10 Pistols
15 Pull-ups,
10 HSPU
20 Pistols
30 Pull-ups,
15 HSPU
30 Pistols
45 Pull-ups,
10 HSPU
20 Pistols
30 Pull-ups,
5 HSPU
10 Pistols
15 Pull-ups.
(Clocked in at 13:39)
Cool-down:
500m Row, 1000m, 500m Row
While Completing 10 GHD Sit-ups, and 5 T2B between each.
This was a REALLY tough workout, and as you can tell did a lot more Metcon work than strength. I worked on a lot of heavy presses this week, so today needed to be more aerobic than anything. Loved having to push myself mentally through this. Although it was a struggle, I felt unbelievable finishing it. Go check out my Instagram page (@platestoplates) to view a preview of the Special Mary!
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