Started off with some mediocre Wendler deadlifts/presses then hit up the CFSD level III WOD, which I believe is programmed for their competition team members.
3x10 strict chest to ring pullups
60s rest between sets
3xAMRAP ring dips (15, 11, 9)
60s rest between sets
5 rounds each for time (aim for +/- 15s)
25 kb swings 2pood
250m row
60s rest between sets
time splits:
2:23
2:55
3:09
3:14
3:19
Notes: strict chest to ring pullups - f ing hard. I will blame the lame dip reps on the pullups. 2 pood kb swing is a hair under 80lb ,i.e. half my bodyweight, i.e. heavy as f. I think I did the first round unbroken, or maybe 20-5, subsequent rounds were 13-7-5; 13-7-5; 10-5-5-5; 10-5-5-5. Completely failed on the part where the splits were supposed to be within 15s of each other - namely due to not pacing the first round at all in case you couldn't tell. Idiot. Did a few rounds of rounded back extensions after to get some feeling back in my lower back. Overall a good ass kicking workout. Did 2 rounds of contrast shower on the posterior chain, 30s as cold as possible, followed by a few mins nice and toasty.
Haven't played around with this yet but could be interesting?
http://vordata.com/crossfit-games-2012
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