CrossFit | 200321
Saturday

200321

Workout of the Day

58

12-9-6 reps for time of:

Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

Post time to comments.

How a Vegan Diet Could Affect Your Intelligence

3

“Recent concern about the nutritional gaps in plant-based diets has led to a number of alarming headlines, including a warning that they can stunt brain development and cause irreversible damage to a person’s nervous system. Back in 2016, the German Society for Nutrition went so far as to categorically state that — for children, pregnant or nursing women, and adolescents — vegan diets are not recommended, which has been backed up by a 2018 review of the research.”

Read the article How a Vegan Diet Could Affect Your Intelligence

Comments on 200321

64 Comments

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Kury Akin
July 25th, 2020 at 1:57 pm
Commented on: 200321

18:46. 12-9-6 @ 12kg and baby muscle ups. Been off it lately and as these are two of my weakest moves I went for form over time.

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Manchild Manchild
July 7th, 2020 at 4:35 pm
Commented on: 200321

outside, 34# dumbbells, and subbed:


OHS, right hand

OHS, left hand

bent-over row

push-ups on dbs


10:26

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Steve Prince
May 28th, 2020 at 1:39 pm
Commented on: Green Pepper & Tomato Meatball Skillet

I have to admit, while I was making this I thought I was going to have to order in to save dinner but it ended up being really good!

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Jeff Chalfant
April 11th, 2020 at 9:41 pm
Commented on: 200321

20:46 rx’d. Holy hell that was harder than I thought. But I kind of thought it might be that way since it looked fun! Db squats very scary hard: 7+5/5+4+3, 5+4, 6 and they gassed me too. Did all singles on strict muscle ups...


185/41/69”

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Giuseppe Petrillo
April 9th, 2020 at 2:51 pm
Commented on: 200321

Dumbbell 16 kg

strict muscle ups

14:06

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Amy Whitson
April 9th, 2020 at 2:09 pm
Commented on: Green Pepper & Tomato Meatball Skillet

My daughter made this last night for dinner and it was delicious!! We used jalapenos instead of red onions to kick up the spice, and cheddar instead of mozarella cheese.

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Cy Azizi
April 7th, 2020 at 3:43 pm
Commented on: 200321

14:14. 50#, jumping

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YooSik Kim
April 7th, 2020 at 7:25 am
Commented on: 200321

Rx 12:23

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Michael Arko
April 5th, 2020 at 3:02 pm
Commented on: 200321

Had to skip WOD on the date, so did something like it today, Palm Sunday, 5 April, but scaled way down to 31lbs dumbbell, like this:


12 x 1-arm squats, left

12 x 1-arm squats, right

18 x strict pull-ups

18 x strict dips, assisted (1 heel on box)

9 / 9 squats

13 pull-ups / 14 dips

6 / 6 squats

9 pull-ups / 9 dips


13:03

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Ralph Keeley
April 1st, 2020 at 4:25 am
Commented on: 200321

M/34/6'/175


12-9-6

Single arm 70-lb. dumbbell front squats L

Single arm 70-lb. dumbbell front squats R

Strict ring muscle-ups

13:42

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Morgan Greene
March 30th, 2020 at 7:59 pm
Commented on: 200321

scaled to 55# KB: 8:57

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Byron Hills
March 29th, 2020 at 9:46 pm
Commented on: 200321

12x40lbs

9x45lbs

6x40lbs

much harder on left side.

no muscle-ups

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Jeffrey Howard
March 29th, 2020 at 12:50 am
Commented on: 200321

16:56 - Sc


12-9-6 of the single arm overhead squats with a 50-lb dumbbell.

24-18-12 of ring muscle-ups using the ring thing (harness that gives 50% of bw as help)

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Claire Fiddian-Green
March 25th, 2020 at 11:03 am
Commented on: 200321

9:13

35# DB, legs out in front ring MU transitions with ring hold

Left side more of a struggle

2 min rest then:

E45 seconds for 6 rounds: 15 second rings hold, arms locked out

(edited)
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Rot Vazquez
March 24th, 2020 at 2:38 pm
Commented on: 200321

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Baby muscle-ups


#25

8:59

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Aleksei Konobeevskikh
March 24th, 2020 at 9:35 am
Commented on: 200321

I finished in 9:08. performed with a weight of 32kg and on MU the crossbar. And I like that WOD. Nice

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Anna Murley
March 23rd, 2020 at 11:21 pm
Commented on: 200321

9:10

35 lb DB

Pull-ups (basement )


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Julie Pheulpin
March 23rd, 2020 at 3:28 pm
Commented on: How a Vegan Diet Could Affect Your Intelligence

As a dietician, I'm sorry to say that the only missing nutrient while being on a plant-based diet is B12. This article is unfortunately not correct (and not even mentioning one single scientific study).


Plant based food rich in iron: spinach, beans, lentils, chickpeas, peas, pumpkin seeds, quinoa etc...

Plant based food rich in vitamin D3: mushrooms, almond milk, etc...

Plant based food rich in Omega 3: chia seeds, brussel sprouts, hemp seeds, walnuts etc...


On another note, we (as human being) are producing taurine and creatine ourselves in enough quantities and don't need to get additional quantities from animals...except if you are looking for building a LOOOOT of muscle mass, then you need to supplement. But THAT'S IT!


Information is great but still better when shared cleverly ;)

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Jim McCary
March 23rd, 2020 at 5:40 am
Commented on: 200321

14:42


35# kb, heels on plates for left arm squats (better mobility in right arm apparently)

banded MUs


very humbling


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Nathan Hanks
March 22nd, 2020 at 10:56 pm
Commented on: 200321

11:11

12-9-6

35# DB OHS

9-6-3

strict baby MU

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Matthew Aukstikalnes
March 22nd, 2020 at 8:50 pm
Commented on: 200321

not for time, 12-9-6 strict C2B/ring dips, OHS reps as written, but with 60# kb.

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Krishna Sachanandani
March 22nd, 2020 at 7:50 pm
Commented on: 200321

14:45 used low rings and 80 lb dumbell all I had

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Victor Morris
March 22nd, 2020 at 7:47 pm
Commented on: 200321

great Workout!


did at home with 25kg dumbells;


false grip was hard to keep for 27 reps


finished in 11:38

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Kenneth Cox
March 22nd, 2020 at 6:48 pm
Commented on: 200321

11:24 Rx

AND Strict MU were from L sit due to Ring height. Very pleased and happy to do this one. It was basically a grooved pitch for me, so I had so much fun!

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Brendan Mullan
March 22nd, 2020 at 5:53 pm
Commented on: 200321

Scaled

15kg db

Band assisted pull ups

5.36min 👌

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Myles Lance
March 22nd, 2020 at 3:14 pm
Commented on: 200321

48:39

1.5 pood kettlebell

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Viktor Wachtler
March 22nd, 2020 at 1:35 pm
Commented on: 200321

Scaled to 24kg kettlebell OH squats.

Muscle-ups as RX.

12:40

43/1.78m/77kg

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Hendrik Bünzen
March 22nd, 2020 at 10:57 am
Commented on: 200321

26:52 rx’d

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Jade Teasdale
March 22nd, 2020 at 4:10 am
Commented on: 200321

Not RX. Elevated heels & very small kettlebell. My ankle mobility sucks & I’ve really been working on it. No improvement in months. Thoracic spine is feeling less tight though! <15 minutes

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Jade Teasdale
March 22nd, 2020 at 4:14 am

I’ve been missing workouts. 😒☹️Grocery business has been consuming my life with everyone freaking out. At least my sore right knee has gotten a little bit of a break.

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Matthew Letarte
March 22nd, 2020 at 12:41 am
Commented on: 200321

14:30

DBs RX

Strict bar MU (pull from dead hang, slight kip of hips to bar off pull, no swing)


Left arm squats unbroken, right arm OH position just not as stable, broke up sets

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Dale Saran
March 21st, 2020 at 10:51 pm
Commented on: 200321

Not as rx'd.


Subbed 35 lb db, and jumping ring MUs

13:35

6:07; 4:18; 3:10


I feel like that was the perfect sub/scale for where I'm at right now. Hard enough to be a pain in the ass, not soul-crushing while I'm in my early adaptation phase. Get that bone on the inside and base of the palm a little bruised and mildly abraded, but not shredded, to prep for when full MUs are back in the arsenal. Work on the form for the pull and transition, etc.

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Christian Simpson
March 21st, 2020 at 9:42 pm
Commented on: 200321

Heavily Sc...1st time doing DB OHS and really really tough. 25#, 1:1 strict PU/dips


9:10

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Randy Crooker
March 21st, 2020 at 9:07 pm
Commented on: 200321

21-15-9 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict Pull-ups + Russian Push-ups 


25lb dumbbell

18:01

the strict pull-ups really slowed me down.

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Nicole Deaver
March 21st, 2020 at 7:19 pm
Commented on: 200321

12-9-6

Single-arm OHS,left arm (35#)

Single-arm OHS, right(35#)

Pull-ups (24-18-12)

Dips (24-18-12)

9:07


OHS unbroken, left arm harder to keep up.

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Charlie Pokorny
March 21st, 2020 at 7:09 pm
Commented on: 200321

11:55 Rx

OHS unbroken. Strict MU all singles (1 rep every 15-20 seconds)

m/51/5'11"/200#

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Tripp Starling
March 21st, 2020 at 6:37 pm
Commented on: 200321

Modified to 7 minute AMRAP

9 left arm OHS 35# dumbbell

9 right arm OHS 35#

1 strict ring muscle up

5 rounds

did OHS to 12” box


Jackie:

12-9-6

left arm overhead lunge 12# dB

right arm overhead lunge 12#

ring row

push up

6:51

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Mike Andridge
March 21st, 2020 at 6:28 pm
Commented on: 200321

Got about 6 single ring mu's in warm ups, so scaled to

12-9-6

50# db ohs left arm

50# db ohs right arm

strict pull ups

strict ring dips

12:16

m/50/175

I would guess 60% of ohs were at parallel and 40% were below parallel.

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Shaun Stapleton
March 21st, 2020 at 6:24 pm
Commented on: 200321

Served some humble pie today, wow!


OHS with 25lb KB (all my form would allow)

strict C2B


5:36

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Steven Odom
March 21st, 2020 at 5:56 pm
Commented on: 200321

Sub’d DB with 32kg KB

Sub’d strict ring PU’s + countertop dips

=7:16


(Minimal head space, no room for muscle ups) 😢

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Antonio Albano
March 21st, 2020 at 5:47 pm
Commented on: 200321

Modicate

21 -15- 9

Sandbag squat 15 kg

Sandbag clean&jerk 15kg

Sandbag Weigthet dip

10':32"

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John Rossetti
March 21st, 2020 at 4:50 pm
Commented on: 200321

Looks like I’ll be confined to my Basement gym till Mid April

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John Rossetti
March 21st, 2020 at 4:47 pm
Commented on: 200321

55 YOM 5’6” 208.8


Scaled

For Time


15

12

9


Single arm overhead DB Squats, Right Side , Then Left Side 35 lb DB

Kipping Chins

weighted Push ups 25 lb plate on Back


17:04

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Steve Day
March 21st, 2020 at 4:41 pm
Commented on: 200321

7:31

Scaled to baby muscle ups

Had to strap a 10 & 15 lb dumbell to a 45 lb kb but it got the job done!

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Dave DeCoste
March 21st, 2020 at 4:18 pm
Commented on: 200321

13:40

scaled to 50 lb dumbbell

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Tripp Starling
March 21st, 2020 at 6:33 pm

💪🏻

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Shane Azizi
March 21st, 2020 at 3:13 pm
Commented on: 200321

19:49 Rx

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Peter Shaw
March 21st, 2020 at 2:54 pm
Commented on: 200321

11:20 @ home

  • 70lb DB
  • Low ring L-sit strict MUs
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Eric O'Connor
March 21st, 2020 at 2:28 pm
Commented on: 200321

This workout is very skill-demanding and will be relatively slow-paced due to the volume of strict muscle-ups as well the loading of the overhead squats. Here are some scaling thoughts:

Single-arm overhead squats: This is a very difficult movement to perform due to the technical complexity as well as the flexibility demands. I will have athletes use a load that is challenging but allows them to complete the first round with no more than 1 quick break. For those that cannot achieve change of motion due to the demand of the movement, I will have them squat to a target or elevate their heels to allow for an easier execution of the movement. The last option I will provided will be to perform a single-arm dumbbell overhead reverse lunge as this tends to be a bit easier to perform than a single-arm dumbbell overhead squat. 


Strict Muscle-ups: I consider the volume of this movement to be high and made to be even more difficult when combined with the single-arm overhead squats. For athletes that can complete muscle-ups but cannot compete more than 4 reps in a row, or the volume leads to failed reps and long rest breaks, I will have them reduce the reps. For athletes that can perform muscle-ups with a small kip, I will allow them to do so today. I will stay away from modifying the movement to a pull-up/dip combo. My main movement modification will be to have athletes attempt a banded variation on low rings that is challenging, but doable, for 5-7 reps consecutively. If band-assisted muscle-up options are not achievable, the next option will be to perform a variation with the feet on the ground. The easiest scaling option will start by having the feet directly below the rings, with legs bent. Athletes can utilize lower-body assistance throughout the range of motion. This movement seems easy but when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, athletes can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.


Limited Equipment- If you are performing this workout at home, try to replicate a squatting function and upper body push/pull functions. A little creativity goes a long way here. Here are some options:


Single-arm dumbbell overhead squats: If you have dumbbells but the load is light , simply increase the reps from what is prescribed. If you do not have dumbbells, you can perform the movement with a household object or pack. The other option is grab a bag/object and just perform squats holding the back in any fashion.


Strict Muscle-up: Attempt to preserve the push-pull function of the movement. If you have dumbbells, this could be by performing rows and floor presses. If you do not have dumbbells, this could be by performing an inverted body row from a stable table or back of a truck and combining that with a chair dip. 


There are many options that can recreate the stimulus. Here is one sample option for those with no dumbbells or equipment:

3 rounds for time of:

20 single-arm overhead squats with a household object/pack, left

20 single-arm overhead squats with a household object/pack, right

20 inverted body rows from a table or truck bed

20 chair dips

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John Clarke
March 21st, 2020 at 2:19 pm
Commented on: 200321

Right side front squat

Left side front squat

Pullups x 2

Pushups x 2


6:48 - 30 lb dumbbell

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Sam Meixell
March 21st, 2020 at 1:56 pm
Commented on: 200321

12-9-6 reps in 10:37 of:

Single-arm overhead squats, left arm, 45#

Single-arm overhead squats, right arm, 45#

muscle-up transitions

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Evan Saber
March 21st, 2020 at 1:32 pm
Commented on: 200321

14:21 RX.

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Emily Jenkins
March 21st, 2020 at 7:39 am
Commented on: How a Vegan Diet Could Affect Your Intelligence

This is a great article. Unfortunately "going vegan" seems to trigger people to think that they are "eating healthier". As Tyler suggested, trading the meat and dairy in for vegan friendly imitation food and baked goods is not exactly synonymous with good health, de facto. Adults have the ability to do their own research, should they desire, however, children do not always have such an opportunity. This is a good resource for parents who may be wondering if going vegan is a good idea for their child. Still, government recommendations for feeding growing children, at least in where I am located, may set children up for equally poor nutrition in comparison. If anyone is looking for alternative resources for feeding your little ones, I found this article to be very helpful: https://coconutsandkettlebells.com/best-first-foods-baby/

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QiHui Xing
March 21st, 2020 at 6:22 am
Commented on: 200321

RX:12'.Sixth day of recovery.

https://youtu.be/QeEjZQJNSuI

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Tyler Hass
March 21st, 2020 at 3:41 am
Commented on: How a Vegan Diet Could Affect Your Intelligence

Intuitively, I feel like we all knew this. Or maybe I've listened to too many vegans prosthelytize.


As a method for attaining optimal health, veganism falls short. Animal products contain essential nutrients that a plants do not. Some ingredients plants do provide are in an inferior form, such as protein, iron, omega-3s and fats generally. The old joke about meat being a concentrated source of vegetables has some truth to it. People often forget that meat eaters are perfectly capable of eating an abundance of vegetables. Some vegans really don’t eat all that many.


I do know a few vegans who are extremely conscientous about their diet and supplementation. They don’t replace meat with cupcakes and muffins, as many seem to. And I respect their ethical reasons for abstaining from eating meat. Less so for milk and eggs, but there are valid reasons there too. They look and feel good now. Hopefully they are able to dodge the many pitfalls and enjoy long-term good health.

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Emily Kaplan
March 21st, 2020 at 2:55 am
Commented on: Green Pepper & Tomato Meatball Skillet

Yum! Can’t wait to try this one. Love that all of these are easy to make and ready quickly.

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Chris Sinagoga
March 21st, 2020 at 1:36 am
Commented on: 200321

Champions Club Scaling Notes:


RANT

This is a great example of where I think it is important to understand the general movement patterns and principles as opposed to trying to replicate a one-arm overhead squat and a strict muscle-up. We are looking for unilateral loading and scaling an obstacle with as much control through full range of motion as possible. One-arm squats and strict muscle-ups are just one example of each category. One-arm front squats, one-arm overhead lunges, regular lunges, pistols, one-arm handstands all fit the unilateral loading category, and burpee, legless rope climb, inverted burpee, kipping muscle-up, and dips/pull-ups all fit the second category. A very fit/skilled person would be breathing heavy after this, and if you want that to be your stimulus also then there's a good chance you'll want to change the exercises for the workout, and work on the two specific ones listed separately during the warmup.


PURPOSE

A high-output/strength-based workout for one fundamental gymnastics movement and one incomparably humbling weightlifting movement.


NEW TO CROSSFIT SCALE

2 10-minute rounds of:

Single-arm OHS substitute

Strict muscle-up substitute

*use the list in the rant to choose, or pick your own. You just have to pick two different ones the second 10-minute segment to help practice scaling for yourself


TRAINING SCALE

New to CrossFit version


PRACTICE SCALE

Same movements, just spend 30-40 minutes rotating through each


GROUP SCALE

New to CrossFit version


INJURY SCALE

New to CrossFit scale, except you might have to pick a monostructural movement if you can't do the obstacle-scaling


WARMUP

3-point plank

Jump rope

Squat

Handstand

[insert thing you suck at]


GENERAL FEAR LEVEL: 4

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Greta Gola
March 22nd, 2020 at 8:09 am

Many thanks for your scaling help. I am not sure about the 'new to crossfit' scale. If I choose lunges as Single-arm OHS substitute and burpees as Strict muscle-up substitute, does this mean I do 10min of lunges and 10min of burpees?

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Juan Acevedo
March 21st, 2020 at 12:49 am
Commented on: 200321

For those Staying at home:


NO EQUIPMENT

21-15-9 reps for time of:


Single-arm backpack overhead squats, left arm

Single-arm backpack overhead squats, right arm

Backpack bentover row, left arm 

Backpack bentover row, right arm

Russian Push-ups 


Use the heaviest backpack you can safely handle 


LIMITED EQUIPMENT

21-15-9 reps for time of:


Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict Pull-ups + Russian Push-ups 


Adjust reps according to the weight of your dumbbells. Keep the reps for the calisthenics, as 21-15-9.


With the collaboration of Coach Bryan Rosen


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Justin Lockhart
March 21st, 2020 at 5:48 am

Long time follower, first time commenting.


Thank you Juan, for offering an @ Home alternative for the daily WoD. As a small business owner that usually found time to do my daily WoD during my lunch hour; I’ve found it extremely hard to motivate myself to push forward with my usual “routine” during gym shutdowns and business uncertainty.


Your daily Home WoD has given us affected by shut downs an accessible alternative without straying from our ‘home whiteboard’.

(edited)
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Juan Acevedo
March 21st, 2020 at 12:46 am
Commented on: 200321

INTENDED STIMULUS

.

Holy guacamole! This one is one of those workouts that express well-programmed CrossFit's elegance. Elegance in the mathematical sense of the word: the conjunction of simplicity and efficacy. This workout requires and hence develops high skill, excellent mobility, and strength. It is not a sprint, but it is a short workout (5-7 minute range). The load on the overhead squat is heavy, but it is something you should be able to do unbroken for the three rounds. Use your specific warm-up to find a load that you can cycle for 15 reps unbroken, but just barely. On the muscle-ups, modify either the level of assistance, the number of reps, or both to something you can complete under the 7-minute mark. This workout does have skill and stamina demands, but it still should be a somewhat fast effort. Today is all about focusing on the rep at hand. That is all that matters. MANTRA: Focus on the rep at hand!


▶ OPTION 1

9-6-3 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict muscle-ups


♀ 45-lb. dumbbell ♂ 70-lb. dumbbell


▶ OPTION 2

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Banded strict muscle-ups


♀ 35-lb. dumbbell ♂ 50-lb. dumbbell


▶ OPTION 3

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Baby muscle-ups


♀ 20-lb. dumbbell ♂ 35-lb. dumbbell


▶ For those struggling with the overhead squats, follow this guidelines for scaling.


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

(edited)
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Bryan Rosen
March 21st, 2020 at 12:27 am
Commented on: 200321

GENERAL WARM-UP


2 rounds of:

20 spiderman lunges

10 lunges with PVC pass-through

50-ft single-arm overhead carry, per arm

10 goblet squats

10 kip swings


SPECIFIC WARM-UP


Strict muscle-up

Perform 3-5 reps at each step of the progression:

False grip ring rows

10-second ring support + 3-second ring dip negative

Low-ring muscle-up transition with feet under body + dip

Low ring muscle-up transition with feet out front

Banded low ring muscle-up transition


2 minutes of muscle-up practice on high rings 


Single-arm overhead squat

With a light dumbbell perform 3 reps per side:

Single-arm overhead squat to depth above parallel

Single-arm overhead squat to full range of motion


2 sets of 3 reps per side increasing in load


Practice

2 rounds of:

3 single-arm overhead squats, left arm

3 single-arm overhead squats, right arm

1 strict muscle-up

*First round: use a dumbbell that is lighter than the intended workout weight

*Second round: use the  intended workout weight

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Steven Thunander
March 21st, 2020 at 12:26 am
Commented on: 200321

Globo/home Scale: If you do not have rings and somewhere to hang them, do 24-18-12 reps of strict chinup and strict dip. If you don't have a dip bar or TRX sub divebomber pushups. If you don't have a pullup bar sub some sort of heavy row, or just double the divebomber pushups (48-36-24). Scale the Overhead squats to something challenging but manageable with good form. You can also substitute a milk jug, backpack, or other weighted object for the single arm overhead squats. If the object is too light, go ahead and double the reps per side.

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Nathan Hutcheson
March 21st, 2020 at 1:01 am

I'm going to sub pistol squats 24-18-12 for dumbbells since my shoulder is sore and I don't have any dumbbells.

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