WOD
3 RFT:
1 minute max reps push ups
1 minute max reps kettlebell swings (24/16 kg)
1 minute max reps burpees
1 minute max reps sit ups
1 minute max reps box jumps (24/18")
1 minute rest
I used the Rx'd kettlebell weight and box height, but to be totally honest about my movements, they were not all performed as Rx'd (oopsie -- sorry, Coach!).
I didn't count the reps for each movement. Instead, I kept a continuous count of all my reps until the end of the round.
My score: 275
Strength: Shoulder press
70% x 3 = 3 x 45
80% x 3 = 3 x 50
90% x 3+ = 3 x 60 (broken into 1 rep sets)
Assistance: Good mornings
1 x 10 x 45
1 x 10 x 55
2 x 10 x 65
1 x 10 x 75
In other news... the last workout of the CF Open, 13.5 is going to be announced tomorrow! That would be at 8 am, Manila time. I can't wait to see what Dave Castro will make Froning and Khalipa do. He said it's going to be a "bloodbath" so whatever it is, it must be really baadddd.
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