WOD 5:30am – Front Squats, Ring Dips, Rowing

09Aug10

Pre-WOD
3 rounds
20 double-unders – did 2nd set unbroken
10 SPT/OHS
10 situps – straight leg
10 pullups

WOD
Front Squat
2-2-2-2-2-2-2-2 (60% 1RM)
Did all at 75# Worked on tightness at the bottom and driving up the top

5 Rounds
1 Set Max Ring Push-ups
Rest
200m Row – damper setting 3

Round 1- 17/46.4
Round 2 – 10/47.3
Round 3 – 10/46.7
Round 4 – 10/48.8 legs just refused to move
Round 5 – 7/49.0 now everything refused to move

54 ring push ups. around 4:00 rowing.

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