STRENGTH: DEADLIFT 75%X5: 80%X5: 85%X MAX REPS
WOD: "OC THROWDOWN LAST CHANCE QUALIFIER WOD"
-10 MUSCLE UPS
-30 FRONT SQUATS (155#)
-40 HSPU( KIPPING ALLOWED)
-50 CALORIE ROW
Started today off with the deadlifts, using 485# to base my percenatges. i went 365#,390#, and 415# for my last set. knowing that i was going to hit 20 deads at 315# i did not go for max reps on the 415#, just stopped at 5. i was supposed to have press today as well but again i figured 40 hspu's would be enough on the shoulders. i wanted to go hard because our training partner and coach, zack height, was going to take a shot at the last spot of the oc throwdown, so i wanted to give him a push. i went 10 muscle ups unbroken, 13/7 on the deads, 10/10/10 on the front squats, a bunch of 4/5/6/7/10's on the hspu's and just tried to end my life on the row. i finished in 11:05. not too bad considering the fatigue level going into the wod. i was moving pretty good but it took me about 20 hspu's to dial in my kip. zack crushed it but had a hard time with the kipping hspu's as well. i think we migth try this again next week to get zack a better time. i think we could both go sub10:30's possibly even sub 10. all in all it was a great workout and im looking forward to seeing what they throw at us at the throwdown. not sure if ill be making another post before monday so merry christmas to all!!