Tuesday, March 18, 2014

Community

Went back to Crossfit Kawaihae for another wod. I have to admit I was a little scared after the wod yesterday. Well today didn't disappoint at all.

Warm up
Line drills
30 squats, 20 push-ups, 30 OHS, 10 pull-ups

Strength
Emom 2 x 5



3 Hang Squat Clean @135

5 SOH @ 135
Programmed to be 65% but could change weights.  I messed up and should have gone heavier 
Emom 1 x 5 @50%
4 front squats @155
6 back squats @155
Wod
4 rounds
10 deficit hspu 45lb plates
Did 10,8,5,5 as scaling method
15 HRPU
20 burpees to 6" target
Rest 90 seconds
17:30

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