Did my own programming today.

Warm up:

• 150 skips
• Dynamic stretch

W.O.D.: 7 rounds for time

• 5 Hand stand push ups (yy, py3, pp3)
• 10 Back squats 135lbs
• 15 Double unders
• 20 pinch plate steps (15×2, 25×5)

Results: 24:38

Notes: did the hspu with colored bands. Back squats were slow to try and get depth, double unders were 90% unbroken, increases the pinch plate steps to increase grip strength. Forearms are burning.

Not bad work out, tried to focus on weaknesses.

Double Dip: OPT Workout with Brad Millard

• 3 rounds for time
• 25 Kettle bell swings 2pood
• 25 burpees

Results: 11:59 with a bathroom pee break. After the first round I had to relieve my bladder.