2013-12-05 WOD

A. Press/Dip progression

4 x AMRAP Ring Dips, 51x1 tempo, 2 min b/t
5 in first set, 3 in subsequent sets

B. For time:
{
1k row
20 burpees over rower
20 power cleans 95#
20 box jumps 24"
20 S2OH 95# (I did push-jerk)
20 KBS 70/53# (I did 53#)
20 Deadlifts 185#
20 pullups
}
time: 21:28 (I think? Didn't write it down and am going from memory)


Update:
Added at lunch today: 5k run
4.99km - 23:34 - 4:43min/km <-- 52 sec off my PR

100k challenge, day 5: 25,600