2015-02-23 WOD

WARM
std warmup (I was late and missed most of it)

MAIN

A. 800m run @ 75%

B. Pullup and dip progression work

- Strict pullup: 9,8,7,6,5 = 35 reps
- Weighted dip: 5x36#, 5x36#, tried doing weighted ring dips, 3x36#, 2x36#

C. 3x10 Back squat @ 50% (Deload week of strength cycle)
warm: 5x45, 5x95
main: 3x10 @ 135#

D. 3x30 cal row for time
1:26, 1:28, 1:33

I added:

D. February challenge: Weighted plank hold for time (45#)
time: 1:23

E. 3x10 GHD situps