December 1, 2015

Quick row warmup.

C2B Warm-up: x4 rounds
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps 

• done, still awkward

+
A. Split Jerk; 1 rep every 90 seconds for 12 reps @ tough load

• felt tough, but probably too light - all reps, even 165 felt ROCK SOLID!
• #105, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165

B. Seated Shoulder Press @ 31x1 tempo; 6,6,6,6 rest 2min 

• #55, 65, 70, 75

+
For Time: 24:50

30 Cal Assault

• 0-4:01 (181 ave watts)

30 TTB 

• finished at 6:27 (10, 10, 5, 5)

30 HSPUs (kipping ok)

• finished at 12:10 (4,3,3,5,3,3,3,3,3)
• these were so much tougher than I thought they'd be

30 Pull-ups 

• finished at 14:51 (5,5,5,5,5,5)

30 Burpee Box Jumps (20")

• finished at 19:15
• 5's, but slow

30 Cal Assault 

• total time was 5:08, 142 ave watts
• time finished whole wod was 24:50