100608 sicfit -- box squat and sled

I attended the afternoon class at sicfit. The afternoon class programming is 1 day behind the morning class, so I revisited box squats.

Warm up:

• 2 rounds of: 21 push ups, 10 strict pull ups, 15 squats, 20 rotations
• .8 mile run

3 rounds of 10 strict pull ups on the unstable bar, a chain threaded through a PVC pipe.

Box squats: 5 rounds of 3 reps.

• 225, 235, 245, 255, 265

Metcon: 7 rounds of:

• push sled 50m, 185 lbs
• 10 plyometric push ups

This was a beat of a workout, squatting 2 days in a row. But the box squats felt light.