December 1st, 2011

A. Three sets, not for time, of:

Double-Unders x 30 reps

Pistols x 5 reps each leg

Handstand Walk x 20 meters

B. Four sets of:

Deadlift x 5 reps

(build to a heavy 5 over the four sets)

C. Five sets for times of:

-Deadlift x 8 reps @ 85% of today’s 5-RM

-Unbroken Wall Ball Shots x 25 reps

-Rest 3 minutes

A. Unbroken double-unders 1st 2 rounds, then lost them a little the 3rd. Pistols felt good, finally getting the hang of the balance for these. Handstand walks were scaled to 1.5 to 2 minutes of handstand walk practice per round. I am train wreck on these. If I had gone for the 20 meter distance, part A would have taken 20 minutes longer.

B. 365 #s x 5

C. Used 310#s for the deadlift on the wod. Had to break them up a bit. All wall balls were unbroken. Total time 19:36. Intervals 1:27, 1:27, 1:31, 1:34, 1:37.