2018-01-15 WOD

WARM
std warmup

MAIN

A. kipping pullup practice
10 kip swing
10 kip swing high pull
4x5 kipping pullup practicing form

B. 12 min AMRAP
{
2 cal Row
2 T2B
4,
4,
6,
6,....
}
I got through the 16s (2,4,6,8,10,12,14,16 * 2 = 144) + 16 cal row of the 18's = 160 reps total

C. 5x4 Deadlift at 13x1 tempo (3s descent).
Only did 4 sets: 135, 185, 205, 225

Accessory work:

D. 3 rounds, not for time
{
15 GHD back extension
15 GHD situp
45s weighted plank hold (16# KB on belt
}

E. 3x ~20s HSHold