03/09 WODs

SWOD
Rack Pull 3 RM
*Bottom of the knees to lockout
50 Evil Wheels

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
Max Reps of Supine Ring Pull Ups
Post total time of holds & reps

Haven't done anything remotely close to heavy deadlifts for quite some time. Last time I did deadlifts I had tweaked my glute/low back. And I have never done rack pulls before. Studied up on what they were and went for it. Felt a bit awkward. I had no problem pulling my final weight up, so I decided, what the heck, I'll go heavier. And I did it again no problem. Decided however enough was enough.

345# (was going to stop at 315#)

Evil wheels were just that. Evil. Did them from my knees, full depth with nose touching the ground. Broke it up into 30-10-10. Core torched.

I remember doing handstand holds before. Of course, I don't think this many or with supine ring pullups in between. Not an easy WOD. But some different stuff so that is cool.

1:05-:50-:35-:35-:30-:30-:30
14-10-8-8-7-7-6

Warmups: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); rack pulls: 10@45#, 8@135#, 5@205#, 3@275#, 3@295#, 3@305#, 3@315#;