Crescendo Workout
Pre-WOD:
Find 1RM Back Squat (175#)
WOD:
6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (Pull Up/ Ring Dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
Post WOD:
15/10/5 Weighted Sit Up/Non-Weighted Sit Up
Long road from recovery. 175# is the most weight loaded on a bar for squats in decades. Used 115# for WOD which was heavy for me. Completed 4 rounds + 5 Thrusters + 4 Pullups.
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