New warm-up Style, Strict Presses and a Long Grinder

Aug. 3, 2013

Warm-up:
3 rounds (not for time):
- 15 Banded good-mornings (green band)
- 7 Strict wide-grip pull-ups
- 6 Strict ring dips
- 1 min. ankle/heel cord mobility (per side)

--> Starting to make my warm-ups fun little mini workouts to A. work on weaknesses, and B. keep crossfitting fun

Strength:
5 RM Shoulder Press
- Hit 140# I think that's at least a 5# PR... seeing as I haven't done much I'm happy with that (I'm not very good at the strict upper body stuff so 'twas good.

WOD:
5 Rounds:
- 800m Run
- 10 Deadlifts (315)
- 20 Over-the-Box Jumps (24")
Time: 29:58

--> Tried to make this one feel like a rugby game... SUCCESS!