2015-11-30 WOD

WARM
std warmup (late for most of it!)
150m row

MAIN

A. 2K row for time (November challenge - compare to Nov 6)
7:41.7 (3.3s PR vs 3 weeks ago. I'll take it!)

B. 3x8 bench press @ 55%
warm: 8x45#, 8x95#
main: 3x8 115#

C. (superset w B) 3x8 weighted dip
1x8, 2x6 @ 36#

D. 3 rounds, each for time (which of course I didn't record
{
15 pullups (first 2 rounds unbroken)
10m overhead lunge 135# (I scaled to 75#)
}
~1:30 each round

I added

E. 3 rounds
{
2 hand-release pullups (first time trying these, barely got my hands off the bar)
10 GHD situps
}