CFSB Day 170
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
- 3 x 300lb
- 3 x 345lb
- 1 x 390lb
- 3 x 375lb
Got called for back rounding after the first rep of my heavy set, so I knocked the weight down and focused on form. Gotta keep those damn shoulders locked and tight once I start the pull. Then a dreaded WOD came up.
Death by Burpees:
With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.
My score: 14 rounds + 10. We had a 20 min cap on this one, so I started over at 0 after the set of 15 and then went all out on the last minute (20 reps). Looks like I was damn close to my score from the last time I did this a couple of years ago. I’m going to do this again after I complete my 30 day paleo challenge and see if the numbers improve.
