Wednesday, December 28, 2011

12/28/2011 WOD

Tonight, I did an actual workout from the crossfit HQ.  Check it out here:

So for warm up:
Row 1000mm = 4:24
A little slower then usual but it was a slow warm up.

I did some stretching with the PVC pipe, shoulder rotations etc.

Now on to the WOD.

9 x deadlifts
6 x hang power snatch
3 x overhead squats
5 rounds for time
As RX is 135lbs for men and 95lbs for women

I will be honest I had to do the women's weight.  So I did the above WOD at 95lbs and completed in:


Not crushing it by any means...but I guess it was OK. I can improve for sure.

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