Monday, July 23, 2012

07/23 WOD


7 min AMRAP of:

7 pullups
7 box jumps 24"
7 slosh pipe OHS @40#

This is one of the WODs released for the CF competition I'm doing so thought I would get some practice in.  Went pretty hard, maybe not all in.  Did 5 full rounds + 7 pullups + 2 box jumps.  Perfected the technique for getting the slosh pipe overhead - the OHS were easy once the pipe was overhead. 

GPP warmup:  450 singleunders, doubleunder practice, shoulder/leg/hip mobility stuff, 10 pullups, 10 ring dips, 3x7 slosh pipe OHS @40#
C/D:  waiter walk 75 yards @25# each arm
Clean and jerk practice:  65#x2, 95#x2, 115#x2, 135#x1, 155#x1, 175#x1, 195# (failed 3x)

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