SFG WOD 101006 -- pu, DB

Brr! It's getting cold.

Today's warm up included one leg squats, decline push ups, and tire flips wearing a weight vest.

After the warm up, we hit:

Weighted pull ups (5x3):

• 25, 25, 45, 50, 50

Seated DB push press (5x3):

• 45, 50, 50 (x5), 50 (x10)

We need heavier DBs.

Metcon:

• Run 800m
• Without putting down the KB, 10-9-8-7-6-5-4-3-2-1
• > KB swings (53 lbs)
• > KB squat (53 lbs)
• Run 800m

Time: 11:52

I tacked on 1 more 800m run and 2 x 10 strict chin ups for good measure.