December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8

2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:

30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)

90 second rest

4. Not for time:

3 rounds of:

10 GHDs

10 Hip extensions

50 single-unders

Warm-up 2k in 7:55

1. 205 x 2

2. 12,10,10,12,10

(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)

3. 15, 15, 14, 14,14

4. Complete

First time working with jump rope in a long time.

Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.

Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.