2018-02-13 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
10 cal airdyne
5 thruster 45#
5 ring row
}

B. CF Open 12.5
{
3 thruster 100#
3 C2B pullup
6,6
9,9
... etc
}
I modded the pullups to strict *ring* pullups, C2B. Trying to spare my injured forarm tendon, and the false grip lets me do so. Not sure it's easier or harder than proper C2B, just different.
Got through 3's, 6's, 9's, 12's and 5 thrusters into the 15s. So 65 reps.
Better that my 2012 score of 35, and the last time I did it in 2014, 61 reps. But, like I said, modded the movement so can't compare.

C. 4x6-8 Dragon flag (Rx was 3x10)
{
2x8 scaled (bent knee to extend) dragon flag, w dragon flag negative
2x6 dragon flag
}

Accessory

D. 3 rounds, not for time
{
8 BB Glute Bridges
1 min weighted plank hold (26# KB)
1 HSHold
}