Monday WOD "something easy"

Warm-up: 

easy row -- 5 min

dynamic range of motion exercises

WOD: 

800m run

25 push-ups

1 rope pull 20ft w/ 120#/80#

800m run

25 push-ups

1 rope pull

800m run

25 push-ups

1 rope pull

scale if needed and post times to comments.

Comments

[Steve]

23:32, with 6 ropes pulls instead of 3, at 130#...cool down was 40 weighted sit-ups (25#) and a 40 second plank

[mark]

wow steve is kickin some ass.

so mine was tough.
for reference, when non bumber weights fall to the ground, they make quite a racket

5 min row - 1097m
needed to do more of a dynamic warm up.

then the fun started 5,5,5,3,3,3 Hang power clean

5 @ 135, not bad
5 @ 145, again not bad
5 @ 155, ok its tough
3 # 170, im an idiot, form was def an issue
3 @ 185, nope, dropped first, lowered to 175, didnt get under bar, tried to musclke it up. bad idea.
3 @ 180, this was sheer determination not to crap myself. almost became a squat hang clean. lol
(small rest)
then 5x5 Romanian deadlifts
5 @ 135, cake, grip sucks
5 @ 165, easy
5 @ 185, better, but left pinky is cramping
5 @ 205, gettin there, straighten pinky out on bench
5 @ 215, should have gone heavier but the grip was failing

this was friggin tough, finished with 50 hanging knee lifts, form elbows not hands.