Strict Pull-ups 3x Max Reps
11, 9, 7
WOD:
Complete 5 rounds:
1 Minute Max reps of one arm kb power lcean and push press (right hand) - 2pood (subbed 40 lb. dumbbell)
1 Minute Max reps of one arm kb power clean and push press (left hand) - 2 pood (subbed 40 lb. dumbbell)
1 minute of ghd back extension isometric hold
Rest 1 minute between rounds
**I got 29, 33, 29, 29, 31 reps on the five rounds. The round of 33 was when the hot gym attendant was nearby. The isometric back extension holds were hard as eff. I'm sore today and haven't been sore from a wod in awhile.
I stupidly tried to do deadlifts 5rm after this dwod, instead of before, which is how it was prescribed.
I got 315 (add 10 lb to last workout), which was hard and I probably rounded my back like an idiot on a few reps.
I celebrated this workout by buying a nice bottle of rum afterwards (El Dorado special reserve 15 years old) and making a lot of pasta.
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