10 rounds for time:
Back Squats (145/95) 10-9-8-7-6-5-4-3-2-1
Pull-ups 1-2-3-4-5-6-7-8-9-10
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CFE WOD (3+ hours before or after main WOD):
Choose a sport:
Run, Row, Bike, Swim
6 rounds of:
2 minutes on, 1 minute off
ALL OUT EFFORTS on the 2 min!
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GREAT WOD! First time doing back squats and I like em! My dead hang days paid off but in the last round I eased in some kip to finish before Christmas. The last four PLU were slow agony. Great to see everyone today and Gina was a rock star in the bootcamp WOD.
ReplyDelete15:07
45 lb
1 1/2" band
10:45 RX
ReplyDeleteI realize that I too have become dependent on the kip. I will start doing strict PLU's in my warm-up, and "maybe" we will see strict PLU's in more WOD's! :)
Melanie said...
ReplyDelete17:50/45 lb/skinny band
I liked this WOD. Good work everyone! :)
I managed strict plu for round one(that's one plu in case you didn't notice) rx weight 9:59
ReplyDelete13:22 Rx--great work Mel and Jim
ReplyDelete15:24 rx man this was brutal ( and I love pull ups :-o great job today everyone!!
ReplyDelete9:50 ~ (w/32Lb & PU)
ReplyDeleteI yeah did the cfe wod row also :-)
ReplyDeleteDid not do the CFE WOD; but, Robert and I did run a 75-80% intensity 5k to get an accurate measurement for a possible, upcoming 5k! :)
ReplyDeleteTime was 26:25, and we got the measurement!