Warm-up: 500m row then 5 hand release push-ups, 8 American kettle bell swings @26lb, 10 feet-together air squats (x3)
Strength: Dynamic effort push jerk, 8×3 @65% of 1RM on the :60s. Load: 115lb.
Conditioning WOD: 20min AMRAP of 10 Deadlifts @ 115lbs, 1 rope climb, 8 American kettle bell swings @ 35lbs. Completed 10 rnds plus 10 deadlifts and half a rope climb.
Core: 100 flutter kicks by the 4-count, unbroken.
If you took a look at the CF Endurance workout linked above you going to notice that I changed the S&C WOD from what was Rx’d. Going into the workout I had full intentions of following the Rx, however after one rope climb I decided I had to make a change on the fly. So I substituted one rope climb for 8 American kettle bell swings at 35lbs. Not having done rope climbs in a while my body really wasn’t conditioned for it. After doing the first rope climb I realized I would need too much rest to continue with the WOD as Rx’d, thus not getting enough of a workout. All in all the substitution worked great and even though it wasn’t as Rx’d this WOD completely smoked me leaving me in my second sweat angel of the week!