Back to it

First WOD at CFR in a month and a half, unless you count me overhead-squatting and then breaking the sloshpipe at the farewell party for Robin and Aaron.  (I sort of do, but I didn't record it on the blog so...)



A. Snatch Complex: Snatch DL, Snatch Shrug Snatch high Pull, Snatch (bar, +20lbs, 40%,50%)


I did the complex with:
-the bar (twice)
-65lbs
-95lbs
Power Snatch – 70%x3x5
95x5
105x5
105x5


B. "Some Synergy

1. AMRAP in 5 minutes

- wall ball (20/14)

- Pull-ups

one of each, two of each, three of each, etc.

I completed the round of nine each, and did an extra 3 wall balls

Rest 2 minutes



2. For time

DU’s 50-40-30-20-10
Inch worm push ups 10-8-6-4-2

Time cap of 10 minutes

My time was 8:07  (according to Shae.  I think I finished in under 8:00.  I note this because I am that much of a wanker)