warm up to working set
110x21
Press
47.5x5x2
47.5x7
WOD
5 rounds for time:
- 5 Thrusters - 42.5kg
- 10 H/R Push Up
- 200m Run
All thrusters unbroken and 1st rep as a cluster. H/R push ups broken into two sets of 5 on the last round. I could shave some time of this by going harder on the runs, my 3rd and 4th runs were slow.
DU practice and some inverted ring hangs
Huge improvement on my DU's today, slowing everything down really helped and i found that rhythm.
I got 17,21 and 25 consecutive DU's, all 3 are PRs
I had a mess around on the rings inverted hangs to controlled lower/front lever. Some L hangs for around 10-15 seconds.
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