Crossfit WOD:
Ring dip practice, 4 sets of 5 dips
Strength:
Back squat 7-7-7-7 at 205 pounds
Metcon:
Tabata "Bottom to Bottom" squat with 20lb vest: 9 (15-15-15-12-9-9-9-9)
1 mile run wearing 20lb vest: 8:30
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
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