Jan 5 - Shane's WOD

From OPT:
A1. OHS @ 3010 - 10 x 10; 90 sec rest
A2. Supinated Strict Chin Ups @ 3010; 10 x 10; rest 90 sec
+
GHD Sit Ups - 3 sets of 25

Wow, this was sooo much harder than it looks on paper.  The rx'd tempo changes EVERYTHING.  Kicked my ass.

A1. 95/95/95/105/105/115/115/115/120/130 - 10 reps every set, rx'd tempo, unbroken, probably should have gone just a little heavier.

A2. BW/BW/2.5/2.5/2.5/BW/BW/BW(9)/BW(9)/BW(7) - 10 reps every set except where noted otherwise, unbroken, very humbling, rx'd tempo. Pull-Ups are usually a strenght of mine, this took me out of my element for sure.

GHD Sit Ups, all 3 sets of 25 unbroken, took about 2 minutes rest between sets.