@ work

@ work I didn't do this, it was the elusive WOD:
10 mins hspu
5 mins squats
2 mins pull-ups
1 min push-ups

Instead I did this:
Heavy arm workout w/ Whitler & York
Bi's/Tri's & Shoulders after every set did some variation of a push-up, also mixed in some jump rope. Kept heart rate up.

Tomorrow Tozzo Machine!!!

Todo:

1. 21-18-15-12-9-6-3 rep rounds of:
135 pound SDHP
Pull to inverted hang and lower as slowly as possible
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2. 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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3. For time:
50 Wall ball, 20 pound
25 L Pull-ups
40 Wall ball, 20 pound
20 L Pull-ups
30 Wall ball, 20 pound
15 L Pull-ups
20 Wall ball, 20 pound
10 L Pull-ups
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4. 5 rft:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps