Saturday, August 9, 2014

08082014 Friday WOD

Skipped yesterday so I came in today.

WARM UP
4 x of
10 x squats
10 x sit ups
10 x push ups

SKILL
Run
200m
400m
600m

WOD
4 RFT
21 x Wall Balls @ 14#
18 x Pull ups @ Box
15 x KBS @ 44#
12 x Push ups
Done - 17:46

The key for this workout was I was unbroken on the KBS and Push Ups until the last round.  That is what made me finish faster and of course the scaled pull ups using the box.

I need to try to complete my wods using a band from now on. I need to....I think if the reps are 15 and under I will a band.  If the reps are above 15 I will use a box.


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