At Survival Fitness.
Warm-up
Tabata Mash-up (4x around the circuit, no extra rest beyond the 10s between each station)
- Side bend R (44# KB)
- Side bend L (44# KB)
- Swings (55# KB)
- Sumo deadlift (55# KB)
- Push press (44# KB)
WOD
20:00 Pyramid, 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
- Diamond push-ups
- Pull-ups (Did some jump pull-ups with slow chin-downs and some ring rows during different sets)
- Pistols (one leg squats with a 14in box to sit on at the bottom) (in 10 rep set, 5 on each leg, etc.)
Finisher
12:30, 50-40-30-20-10
- Wood chops (20# MB)
- Flutter kicks (2 count)
In the WOD I finished 10 down to 1, up to 2, and then 3 diamond push-ups. In the finisher I got done with the 30 round.
