Family day at CFP.

Warmup:
500m run; dynamic flow warmup; CF warmup 2 x 8: OHS w/ PVC, pushups, sit-ups, supermans, pull-ups, ring dips.

Only managed 3 deadhang pull-ups. Did some unassisted ring dips, though not all were great form.

Strength & skill:
3 x 5 bench presses @ 75% (110#)
Pretty good. Felt smooth. Have missed my Wendler 5/3/1 for a few days, so it was good to bench again.

WOD:
Buy in: 500m row
Then 21-15-9
thrusters (55#)
sit-ups
pushups
Cash out: 250m row
Finish: 14:15
Compare to 2/28: 12:42

Again, very difficult. Slower than last time I did this on 2/28. Rowing was OK. Thrusters may have been a tiny bit better but still not great. This time the push-ups gave me trouble. Arms are kind of tired. Actually had to take breaks.