Own combo of 100321 / 100322

Warm up:- arms swings /rotations, over n unders, 10 Abmat butterfly with arms across chest sit ups, 10 Abmat back extentions, 10 blue band assisted chin ups (5,5), 15 Push ups against pin 4 (5,10) to see haow pull is,  3 5kg db power snatches, 5 x deadlifts @ 7kg, 5 x deadlifts at 17kg, 5 sdhp @ 7kg, 7 x sdhp @ 12kg

As I wanted to get back into it and I missed sundays wod, still not bought a jump rope or want to jump to much because offiit - I decided to do my own combo of 100321 & 100322.

Puppies For Time

Row 100m - subbed 10 x SDHP @ 12kg / 26lb
10 x Deadlifts @ 20kg / 44lb
5kg / 11lb DB Power Snatch x 25 reps (Alt arms)
Row 100m - subbed 10 x SDHP @ 12kg / 26lb
10 x Deadlifts @ 20kg / 44lb
5kg / 11lb DB Power Snatch x 20 reps (Alt arms)
Row 100m - subbed 10 x SDHP @ 12kg / 26lb
10 x Deadlifts @ 20kg / 44lb
5kg / 11lb DB Power Snatch x 15 reps (Alt arms)

Done in 9.37 mins

Good metcon phew - I felt pukie coming on after 2nd round and so took a few moments for it to subside and cracked on. Really enjoyed getting a WOD done at last and chuffed to be back at it.

Cash out:- Push ups at pin 4 5,5 & Blue band chins 5,5,5
Stretched and foam rollered