How's this for a warmup:
3 rounds 12 min cap
3 muscle ups
10 HSPU
3 rope climbs
I did one round then dicked around for the rest of the time. Basically turned into an instructional session since most people couldn't do the MUs or HSPU.
WOD:
20 min AMRAP
5 power cleans 145#
10 toes to bar
15 wall ball 20#/10'
8 rounds + 7 toes to bar (252 reps)
Notes: first place on this WOD last year was 460 reps or something, insane. One of the trainers who came in 3rd at regionals last year threw down 11 rounds, pretty legit. Power cleans were ok, 145 is a little more than the usual 135 you see in most WODs, good to switch it up. Toes to bar really clicked today, did most rounds unbroken, the key was driving my feet down really aggressively on the way down while also thrusting my shoulders forward of the bar. Wall balls sucked as always but they're getting marginally better. The best reps were the ones where I drove the ball up like a thruster and used minimal arm/shoulder drive to throw the ball up.
Did 1 strict (no kip) muscle up and 1 no false grip muscle up on Sat. Both probably looked like I was pooping my pants.
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