Friday, September 26, 2014

092620 Friday WOD

Friday night fun at the box....

WARM UP
400m Run
3 x
10 x Squats
10 x Jumping Jacks
10 x Burpees (I only did 5...I can be honest.)

SKILL
Work to a 5RM
3 x 5
115# was my working set

WOD
3 RFT - Rounds For Time
400m Run
20 x Goblet Squats
20 x Box Jumps
20 x KBS

I used 44# Kettlebell and a 20" box

Finished in 19:23
I was dead last...but not by much.  My only saving grace was strength.  I was able to pick up the KB and not drop it. For the squats I was able to do 10 x 2 taking a small rest but still hold the KB. For the swings I was able to go unbroken for all.  The run was my worst...slowest.  The box jumps are also not my fastest either.

Tough workout tonight for sure...and the front squat was horrible.

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