2014-11-18 WOD

Last day at the box until end of December. Got a really tough workout in.

WARM
std warmup
mobility work
200m run

MAIN
A. Back Squat conga line 8x2 heavy
warm: 5x45, 5x95, 3x135
main: 1x2x185 (then scaled), 9x2x155

B. Descending ladder 10, 9, 8.....1 of
{
HS Pushups (I did these all strict)
pullups
Deadlift #245 (I scaled to #225 after the first round
}
Time: 18:30

I added

C. 3x BarMU

D. Front Lever practice - held for 1 second. slightly sloppy but I'm calling this done against my yearly goal

E. Ring MU - 2 failed, 1 successful, but STRUGGLIN! No hope of stringing 3 together when they look at this. Well, have an opportunity to let my tweaked shoulder heal up and see how I do in late December.