For Time:
50 HSPU
100 Pistols (doesn't matter how you do them)
150 situps (abmat)
200 double unders- 22:02 (back ext instead of situps), HSPU took about 6 min, made myself stop short of fatigue and come off the wall for at least 10 seconds before going again, that worked well and I was able to get at least 3 reps each attempt. Still need work on ankle and hip mobility for pistols, but got through these much quicker than I thought. Didnt miss any pistols on right leg, making progress with these. I did back ext b/c abs were still sore from the ghd's on Monday. Hamstrings were fried after the first 90 or so. Du's weren't bad but the most I got consecutively was around 50. Wanted to break these into 2 sets of 100, but still got through these pretty quick. Great Wod!
+
10 min. row @ Z1- done, feeling great on the rower, happy with progress i'm making on technique
The row is there to help recover and flush for the weekend. Rest on Thursday, Triple Test on Friday, Single test on Saturday + Training after.
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