40 minutes running before CrossFit
Sprint 800m TT* *time trial
Sprint 800m TT
30 Box Jumps (30/24")
20 Deadlifts (315/205#) (for me? 90lbs; HUGE improvment for me!)
30 toes to bar (I couldn't do these today, so I went back and did 40 additional GHD's instead as a scale)
20 DB Push Press (45/35#)
30 GHD Situps
20 Cal Row (why does it take SO SO SO long to row calories instead of distance!? hate!)
30 Alternating Weighted Pistols (25/15#)(no weight for me on these; no way no how)
20 Burpee Box Jumps (30/24")
For Time! 20:30 (I scaled the shit out of this WOD and it still kicked my ass) As a side note, NO ONE Rx'd this WOD today. It was TOUGH! Even the coach suggested no one even try. :)
Here is the totals for the days sessions!
|Note that times are always for the WOD only; and never include the warm up|
Rest day today. Good Lord do I need it!