Buy In:
:30 on / :15 off x 2
1. MTN Climbers
2. Step Up/Down Burpees
3. Air Squats
4. 5 Strict Pull-ups
5. Hollow Rocks —> Superman Rocks
Mobility.
A1. Deadlift – 2RM
135x10, 225x5, 275x2, 315x2, 335x2, 355x2
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats 115
Row 500 meters
20 KB Swings 70 dumbbell
Row 300 meters
20 Front Squats 115
Plan for WOD was to go unbroken the whole time. Tough part of working out at golds is the rower is up on the second floor. The walk from the squat rack to rower is about 20 seconds, and after 20 front squats the walk up stairs is pretty tough. I hit the first 20 FS unbroken. Had a 500 meter row split time of 1:35-1:39. Back to DB swings unbroken. Next row spit time was 1:36-1:42. Second set of FS were tough first 12 unbroken then the last 8 had to be done in 2 sets. Total time 7:35. Top at CFF was sub 6. I have some work to do!!
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