2015-11-13 WOD

WARM
std warmup
clean warmup
200m run

MAIN

A. 2011 CF Open 11.3 - 5 min AMRAP
{
Squat Clean 165# (I scaled to 135#)
Jerk 165# (I scaled to 135#)
}
18 rounds = Score of 36 (both clean and jerk each count for a point)

rest 4 min

B. 2011 CF Open 11.4 - 10 min AMRAP
{
60 Burpee bar jumps (Rx was bar-facing, but I just did bar-parallel)
30 OH Squats 120# (I scaled to 75# -120# too heavy - esp after yesterday doing 50 OHsquats!)
10 Muscle-ups
}
94 reps (got the 60+30 done, then 4 MU's in the remaining 90s)

I added:

C. 3x10 GHD situps

D. 3x Gymnastics kip practice (didn't quite get it, but close)

E. One Arm Chinup progression
2x5 chinups
2x2 One Arm Chinup (assisted)