w/up: 1000 m row on C2, 2x(22# OH squats x 10, single unders x 100), small arm movements for shoulder
WOD: For time - 20” box jumps x 50 split (0:59)
Lay down pull-ups with Smith machine bar @ 24” from floor x 50 (3:56)
Mt. climbers (knees to outside of elbows) x 50 (25 each leg) (2:03)
Decline sit-ups with bar @ 2nd rung from top x 50 (8:32)
Single unders x 350 (3:50)
Hanging clean/press with 45# bar x 50 (4:20)
Finished first three exercises in just under seven minutes, then I took 8+ minutes to do the sit-ups. That was about 3 to 3:30 more than I was expecting/hoping for on that set. Really put me in a hurt to get under 20 minutes by that point. I usually do flat, unanchored sit-ups, but the decline and the anchoring, especially after doing the mt. climbers, really stuck it to my legs. I’ll re-test in eight weeks (part of my work’s fitness center competitions). I was hoping to go from about a 20 down to about a 16 minute workout; looks like now more like 23 down to 18-19 or so. Disappointed, but still way better than I would have done a year ago before starting strengthening and CF workouts.