Went to CF215 today in Philly, awesome facility. I love the "never back down" and "attack your weakness" scripted on the wall in graffiti..
SWOD: 4 rounds of:
30 seconds max ring dips
30 second ring hold
2 min rest
I really liked this as a tricep builder for ring dips.. it was really really difficult to hold on for the full 30 seconds after doing 10-20 ring dips.. I think I got about 20 in the first set, then it dwindled off from there to like 14,12,10 or so.. triceps burn out too fast..
WOD:
Run 1000m (2 hilly laps around the facility, this was a tough little track, good challenge when tired)
3 Rounds of:
5 HSPU
5 C&J @ 135
Run 1000m again
I finished in about 15:30.. the runs were more difficult than I thought it was going to be.. especially the second.. Had to walk a little of the uphill part just to get my breathing back to normal.. I tried to get the HSPUs ubroken, but that plan failed quickly because my arms were pretty smoked from the SWOD. Glad to get a WOD in where I can.
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