Down facing scorpions
55 Deadlift (135#)
55 WBS (20# to 9')
55 Calorie Row
55 Hand Release Push-ups
This was tougher than I remembered. I started the deadlift with a big set of 15, then 7/7 and then sets of around 5 until complete at around 8:30 (4:30), significantly slower than my previous efforts. The WBS were equally tough and I started with a set of 11 then 6 and then sets of around 5 until completed at about the 4:00 mark (4:30). The row was going smoothly and I was at 44 calories when time was called. Total score was 154 reps. Compared to 165 reps on March 16, 2016 and 162 reps on March 17, 2017. I guess I should not be too surprised as muscle endurance is a training modality that I have been avoiding. I don't mind a long chipper or quick rounds, but 3-4 minutes of any given movement is not something I look forward to.
I finished the row, rested a bit and then did AMRAP 3:00 of HRPU and got 36 reps.
Programming was from Vintage Crossfit.
UPDATE 1/25/2021 - This WOD absolutely lit me up! My posterior chain was sore all weekend and I struggled to do light cardio. Today is the first day, I felt OK and I still avoided heavy weights.