Workout:
A. Strict pull ups; amrap in 90 seconds x3; rest 2 min
10, 10, 9
B. Feet elevated on box in L position ring pull ups @21x2; accumulate
45 reps not for time
45
C. Hinge rows; accumulate 35 perfect reps not for time
35
+
20 min amrap:
run 400m
side plank 30 sec/side (on hand)
30 seconds bent knee hollow body rock
(perform at continuous output throughout the 20 min)
5 rounds
I felt like I was having an off day on the strict pull ups. They just felt harder. By 7 or 8 I was struggling. The ring pull ups were challenging. I did sets of 3-5. The hinge rows however felt really strong and I did sets of 5-6. I feel like I've got the hang of those now. I can feel it in my back right below my scapula kinda. This WOD felt pretty good, especially after the last one with the heavy KB swings :). Thanks!
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