10 rounds for time:
Back Squats (145/95) 10-9-8-7-6-5-4-3-2-1
Pull-ups 1-2-3-4-5-6-7-8-9-10
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CFE WOD (3+ hours before or after main WOD):
Choose a sport:
Run, Row, Bike, Swim
6 rounds of:
2 minutes on, 1 minute off
ALL OUT EFFORTS on the 2 min!
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GREAT WOD! First time doing back squats and I like em! My dead hang days paid off but in the last round I eased in some kip to finish before Christmas. The last four PLU were slow agony. Great to see everyone today and Gina was a rock star in the bootcamp WOD.
15:07
45 lb
1 1/2" band
10:45 RX
I realize that I too have become dependent on the kip. I will start doing strict PLU's in my warm-up, and "maybe" we will see strict PLU's in more WOD's! 🙂
Melanie said…
17:50/45 lb/skinny band
I liked this WOD. Good work everyone! 🙂
I managed strict plu for round one(that's one plu in case you didn't notice) rx weight 9:59
13:22 Rx–great work Mel and Jim
15:24 rx man this was brutal ( and I love pull ups 😮 great job today everyone!!
9:50 ~ (w/32Lb & PU)
I yeah did the cfe wod row also 🙂
Did not do the CFE WOD; but, Robert and I did run a 75-80% intensity 5k to get an accurate measurement for a possible, upcoming 5k! 🙂
Time was 26:25, and we got the measurement!