Friday Oct 21 - CF WOD

Had a great workout tonight...and it was much needed since I havent had a chance to train all week.

Warm up:

DUs

Mobility

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Strength:

DL

225 x 5 / 275 x 5 / 315 x 2 / 365 x 1 / 385 x 1 / 405 x 1 / 415 x 1 (PR)

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Rest 2-3 min

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WOD:

Troy and I schemed up a little workout, Troy definitely came through with the bulk of it all...and I contributed a new movement to wrap up the workout. Troy dubbed the new movement J-Chops: One pullup right into one T2B = one rep.

5 min to complete

500m Row

Max seated box jumps in time remaining (12 inch bench to 30 inch box)

rest 1:30 min

5 min to complete

500m Row

Max stone shoulders in time remaining (95 lb atlas stone)

rest 1:30 min

5 min to complete

500m Row

Max J-Chops in time remaining

Completed: 34 Jumps and rowed 1:38 - 1:42/500m pace

Completed: 21 Stone Shoulders and rowed 1:46 - 1:48/500m pace

Completed: 20 J-Chops and rowed 1:40-1:44/500m pace

Freaking great workout!

Cash out:

DUs