DCF Fri

In no more than 25 minutes:
Build to a max 1RM Sumo Deadlift

\\ 416lb - never maxed out sumo deadlift before, less comfortable than conventional for me (and everyone else I lifted with yesterday), mostly cause I never do them

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5 sets:
6-7 Front Squats,
rest 60 seconds
Max GHD Situp Hold, with 25/15lbs
rest 60 seconds
6-8/side BB Walking Lunge Good Morning

Notes:
-Add weight to the front squats every set

\\ Front squats were rough, started at 185 and added 10lb each round to finish at 225. GHD holds were about 20s each. BB walking lunge good morning was weird, didn't feel like I was doing it right at times, I think the goal is to isolate one hamstring, went with 88 and 98lb.

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Open WOD 12.5

7 minutes AMRAP:
3 Thrusters, 100/65
3 CtB Pullups
6 Thrusters
6 CtB Pullups
9 Thrusters
9 CtB Pullups
...

Notes:
-Stay very relaxed and efficient throughout this workout.
-At the 5 minute mark, there should be a NOTICABLE shift in gears. If you don't have that shift, you went to hard in the beginning.

\\ 109 reps (1/18 C2B) - 1 rep more than my 12.5 score, which I'll take cause I was exhausted going into this workout and considered making it up the next day. Took it real slow from the start. Probably took a little too much rest between pull up sets.