Thought I would write something today. "SOMETHING". Thats all.
warm up
10 dynamic toe touches
4 put on your shorts
8 laying hand kicks
100m run
3x
Westside
Max Effort
20 rep squats
Olympic
Power snatch
5 sets x 1 rep
Ascending weight
H.A.P (Heavy As Possible)
Running
200m run
1 minute rest
8x
WOD
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
*wod courtesy of CrossFit.com
POST TIME AND EXTRA CREDIT TO COMMENTS
Terry- 28:51 (53#kb, singles,no rope).
ReplyDelete25:54 (10 Ring Dips, 15 Pushups; 35# KBS; 20# DB)
ReplyDeleteI knew this WOD was going to be hard, but I didn't know it would be this hard...Chris Spealler finished it in 8:30 so I knew it would take me at least double his time...AT LEAST...but I was happy that I was able to do all my pullups unbroken and that I was able to do at least some ring dips. Awesome WOD...I will be in pain tomorrow :)
Jack- 28:45 Rx