Hang Squat Snatch / Ridiculously long 6 a.m. Metcon

6 a.m., baby. 6 A-motherfucking-M.

A. Hang Squat Snatch 3-2-1-1-1

95-105-115-125-130(F)-130. These are sort of fun, but then I'm not using a bunch of weight. I prefer singles to catching the thing on the way down. What can I say? I've got SISSY HANDS.


B. Metcon. Should've been called: "You know we have to go to work this morning, right?"

800m run or 1000m row
10 rounds of 10 pull-ups and 10 ring-dips
800m run or 1000m row

Something's going on with my left foot. It may have to do with the fact that I jumped out of a tree yesterday (don't ask) from a height that was probably unwise.

Anyway, it became apparent in the first half of the 800m that it would be unwise to continue running on it.

So I did a 400m run/500m row at the start and a 1000m row at the end.

Can I just say that 100 ring dips is a lot of fucking ring dips? Because it is.

A lot.

Of fucking ring dips.

My total time was 30:04, I think. I never actually looked at the board, but Harlan had yelled it out.

Pull-ups/54321/Wt. Run

Finally made it to another 6am WOD. It was THE BEST. I seriously need to do that every Friday. Oh, except I'm off from work every second Friday, so there's no need to get up early. Still, THE BEST.

A. Max Kipping Pull-ups
*If you did 50 Pull-ups yesterday, do Max Push-ups instead.

I did 27. I used to be able to do more than 30, but I was also 12-15 lbs lighter.

B. “54321“ for total reps:
5 minutes Rowing for Calories Did 90
4 minutes of Box Jumps – 24/20″ Did 56
3 minutes of Hang Squat Snatch – 75/45lb Did 15
2 minutes of Wall Ball – 20/14lb Did 30
1 minute of Handstand Push-Ups Did 3*Modified (knee on box) count as 1/2 point each

C. Finisher = 400m Run with 45/25lb
*Grab a dumbbell, plate, sandbag, whatever and run to Elliot and back!

Used a sandbag that weighed 40lbs (at least it did when I started, a few ounces ended up down my back, I’m sure) and a 5lb plate. Awkward, yes. 1:52 on the new route.