Wednesday, November 16, 2011

Warm-up:
Muscle-ups and HSPUs, burgner warm-up

WOD:

12 minute AMRAP
- 3 HSPUs
- 5 Deadlifts w/275#s
- 7 Pull-ups
- 9 Box jumps, 24 inch

Wait 5 minutes, then
- 500m row for time.

7 rounds + 3 HSPUs, 1:43

Cash-out:
Unbroken push press with 95#s, wait one minute, repeat until only 9 are possible.
15, 12, 12, 9

Notes: 7 rounds was not bad, but should be faster. HSPUs were all 2+ 1. Deadlifts and Boxjumps all unbroken. Set rower on 3. Way too low. Made the row overly tough. Another night WOD (I need the light of the day!).

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