0600 and 1145 @ Pelican Point
Active Stretch
Warmup:
Agility drills
3 x Burgener Warmup w/PVC
10 Handstand Pushups
10 Sumo-deadlift high-pull (SDHP), 65 lbs
WOD:
Five rounds for time of:
95 pound SDHP, 21 reps
21 Ring dips
Post time to comments.
SDHP - Feet outside shoulders, grip inside legs thumb width apart, bar over mid-foot, push bar back and knees back, once bar reaches mid-thigh drive the hips vertical, shrug, elbows high and outside, bar finishes under the chin. On the way down, bar drops back to high hang, butt back, bar travels below the knees, then bend knees, and ride bar back to starting position.
Felt great on the SDHPs, Ring Dips slowed me down a little. Great workout.
65lb SDHP
Ring Dips RX'd
SDHPs were my strength. I was down to 21 single ring dips on round 5.
I changed the WOD a little bit, I did tire flips instead of SDHPs. Let me tell you....105 tire flips will smoke you!
Terrible and long day, no energy but pushed through. Felt a lot better after the WOD. Crossfit cures fustration.
Big group at 1145.
65lb SDLHP
Dips w/purple band (no rings at the globo)