2016-06-22 WOD

5 years of crossfit today!

WARM
std warmup
clean/thruster drills

MAIN

A. 30 min AMRAP at 80%
{
500m row
400m run (I subbed ~2min AirDyne)
10 Squat Clean Thrusters (2 rounds at 95, 2 rounds at 115, half-round at 135)
}
4 full rounds, then did just the row and 5 reps of the thrusters

B. accessory work. Once thru, not for time
{
50 situps
50 v-ups (I did 30)
50 T2B (I did 30)
}

I added

C. One Arm Chinup progression
{
5 chinup
3/arm one arm chinup, holding at wrist
2/arm holding at elbow
}