I had my daughter and my dog at the gym with me tonight, so the warmup was extremely limited. Ok...it was non-existent. Launched right into strength work.
SWOD:
Work up to 90% 1RM on bench press in preparation for the Metcon.
105x5, 140x3, 170x3, 205x2, 230x1
Metcon:
"Volkswagen 2.0"
15-10-5
-Bench Press @ 65% 1RM (170#)
-Ring Dips
-Strict Pullups
12:20
Like a jackass, I forgot to read the WOD description closely, and I thought the metcon called for regular pullups. So I finished the WOD super excited that I strung all my butterfly pullups together only to realize that it made my WOD "non-RX". Lesson learned. My bench is going up though. There is hope of me hitting 265# before the end of the year!
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