WOD – 11.11.2012

Warmup
400m run
Rollout
Air squats

Strength
5×5 back squat with 5 dead hang, strict pullups after each set

WOD
15 min AMRAP
9 deadlifts
12 pushups
15 box jumps

Extra
Decline situps

Results
5×5 = 185#-205#-205#-215# F-205# F
AMRAP = 7 full rounds at 135# deadlift and about 24in box jump
I did the same AMRAP in February at 115# DL and 18in box jump and only got 6 rounds. Improvement is always good!

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One comment on “WOD – 11.11.2012

  1. […] This WOD took place about three months ago and I recall struggling mightily with those pullups. In yesterday’s WOD I mixed in 25 dead hang strict pullups and did them easily. I can’t do 15 straight but I know […]

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