Snatch Grip DL + Weighted Dips, GH-Raises/Good Mornings + AMRAP Ring Push-ups, Russian KBS; AMRAP: L Pull-ups + Traveling Push-ups + 36" Box Jumps

Thursday 7-28 OPT Day 213

OPT TRAINING:
A1. Snatch Grip Dead Lift @ 3111; 8,6,6,4; rest 2 min
A2. Dips wtd @ 40X1; 6,6,4,4; rest 2 min
B1. GH Raises @ 2010; 15 x 4; rest 90 sec
B2. Ring Push Ups @ 2222; amrap (-2) x 4; rest 90 sec
C. KB Russian Swing light x 21; rest 1 min x 3

+

WORK CAPACITY WOD:
As many rounds in 10 min of:
5 L Pull Ups
6 Traveling Push-ups (45# bumper + iron plate)
7 box jumps - 36"

TRAINING OUTCOME:
OPT Training:
A1. 235-255-275-300
A2. 25-45-65-85-100(x3)
B1. 15 GHR - 15 Good Mornings (115#) - 15 GHR - 15 Good Mornings (115#)
B2. 11-12-11-12
 
Work Capacity WOD:
10min of continuous work at about 85% pace...I think I finished round 9 or 10 and was on the 3rd rep of the L-PUs. Finished out the round after time. Lung/conditioning-wise I think I could have definitely pushed harder, but the L PUs and BJs were, physically, a limiting factor for me.