Warm up:
500m row, 5 pullups, 5 push ups, 5 sit ups, 5 back extensions, 5 wall ball, 5 box jumps
WOD:
For time:
50 pull ups (green/black for first 25, green/black/blue for last 25)
50 push ups (snaking)
50 GHD sit ups (AbMat)
50 back extensions (on floor over AbMat)
50 wall ball (14#, 7.5ft target)
50 box jumps (15")
28:18min
My arms and shoulders were shot from cleans yesterday, so pull ups were horrible. Even with adding the band and having to do very little pulling, it still was difficult to do 5 reps at a time. Push ups were also a little rough, but made up some time on sit ups and back extensions (sit ups in 2 rounds- 30, 20; back extensions in sets of 10) and then lost it all on the wall balls (all sets of 5). Box jumps went surprisingly well in sets of 10 though. Glad to have a rest day tomorrow!
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