Five rounds of:
20 GHD Sit-ups
5 Push jerk
Rd1 = 1:19
Rd2 = 1:50
Rd3 = 1:56
Rd4 = 2:00
Rd5 = 1:42
Total time = 8:48
I need to push more on my middle rounds. I went back about 40 minutes later and did this Football WOD:
3 Hang Power Cleans @ 75% of body weight (I rounded up to 135lbs)
1 Twenty Yard Short Shuttle Run
*Rest 30 seconds between rounds
*Start in the middle of the 10 yards, sprint one way 5 yards, sprint back 10 yards, sprint back the middle running through the five yard line. Goal is maximal efforts no the run.
1= 9.36
2=9.39
3=9.18
4=9.99 (slipped on a rug)
5=9.43
6=9.05
7=8.84
8=8.63
9=9.33 (just lost focus)
10=7.91
Overall time including breaks = 6:05
Took a little bit for my legs to loosen up. I thought I would get tired and I was breathing harder at the end then the beginning but I could tell the end was better because it took a while to get warmed up.
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