Family day at CFP.

Warmup:
500m run; flow dynamic warmup; 1 x 10 CF warmup (overhead squats, pushups, situps, supermans, pull-ups, ring dips); 3 TGUs @ 12kg

Pull-ups were difficult today. Run was pretty OK considering I have a cold. Was supposed to do 2 more TGUs each arm but ran out of time.

Strength & Skill:
25 min to find
1RM bench press (150#, PR)
max weighted pull-up (25#, PR)

Bench warmups: 10 x 45#, 5 x 75#, 5 x 95#, 2 x 125#, 1 x 135#, 1 x 145#
Did a lot better at this than I thought I would. My last bench 1RM was 140#. By my Wendler 5/3/1 stats I should be benching 143. Guess I had a little more in me. Got to ring the PR bell too. Always nice.

Never did weighted pull-ups before. Did 10# DB, then 20#, failed at 30#, went down to 25#. Almost got a 30# again, but did not.

WOD:
800m run
30 squats
400m run
20 situps
200m run
10 pushups
100m run
5 pull-ups (Rx)
Finish: 10:42

Sucked wind during the runs b/c my throat's killing me. The bodyweight movements were a breeze. Thought I might need bands for the pull-ups, but didn't. Go me.