Dropping back home

Sometimes it is not worth dropping in when your home box has great programming. CFDV arguably has one of the toughest WODs around with the added challenge of qualified performance bands. I don’t think I’ve felt any extra slack after a WOD in the last 2-3 months. So even though I had a dozen options for drop-ins in New York City, after checking their planned workouts I decided to come back home for the noon class and do it right.
Warm-Up
– CFDV Warmup
(30 each of Samson stretch, OHS, Situps, Back extensions, pullups, ring dips)
– 1-mile hill run
– 400m indian sprints
MetCon
Death by 10m
– 10, 20, 30m, …. shuttle runs within a minute until you run out of time
[15 rounds]
Cashout
partner push press, push jerk ladder @ 80% 1RM of strict press
1-1, 2-2, 3-3, 4-4, 5-5
[135]