10am class
Warm up: Push up, pull up, thruster
Strength: 1RM for push press- 85#
WOD: For time:
50 Dumbbell hand power clean
50 box jump
25 pull ups (sub for 5 rope climbs)
50 sit ups
50 kettlebell swings
50 back extensions
800m run
Weight/specs: 25# db, 16" box, red band pull up, 35# kbs
Result: 23:19
Notes: Very cool WOD. Got to arrange the work out at your own discretion- I did as above so I went back and forth from upper body to lower body. Also, I decided to go with the female RX weights and I am really glad I did- took a bit longer b.c. I had to break it up, but in the end I feel like I did hard work. The run was good for my last leg since it is my strongest. Back extensions killed simply because of the pressure on my thighs which are super tender from all the thigh work we've done recently!
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