This may very well go down as one of my favorite WODs.

photoJeff was kind enough to coach the 9:45 session, although I led warm up and cool down. We both expected few people to attend, and were surprised when 14 athletes arrived for the challenge!

Conditioning
34 minutes total
7-minute AMRAP
Run 200m
Max reps of unbroken pull-ups muscle ups
Rest 2 minutes
7-minute AMRAP
Run 200m
Max reps of unbroken pushups
Rest 2 minutes
7-minute AMRAP 
Run 200m
Max strict plank hold accumulated time
Rest 2 minutes

7-min AMRAP
Row 200m
Max reps unbroken bench press (65% of 1RM)

I forgot to tape my wrists. Dammit. As it was quite humid in the box, I immediately felt my skin begin to tear when I began muscle ups. Dammit. I completed 4 rounds of muscle ups in reps of 10, 6, 5, & 5 unbroken reps for a total of 26. I ran 800m.

I completed 5 sets of 15 pushups for a total of 75. I ran 1000m.

I held 3- and 2-minute planks for a total of 5 minutes. I ran 400m.

Ending with the bench press was difficult. I bench pressed 115#. I completed in sets of 10, 10, 7, & 8. I really had to fight for very last rep! That’s 35 reps. I rowed 800m.

A reminder to all: CrossFit is constantly varied functional movements performed at a high intensity.

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