September 14, 2015

So...I think this was the first time I actually wanted to quit CrossFit since the Open WOD 14.3 (the one with the double unders). Holy shit hard effort today.

Warmup was a lot of dynamic shoulder mobility and wrist stretch, banded squats.

A1. Strict HSPU; 4 reps x 5 sets; rest 20 seconds 
A2. Kipping HSPUs; 7 reps for Time x 5 sets; rest 

• Set 1: 4 UB Strict / 7 UB Kip (came out hot!)
• Set 2: 4 UB Strict / 4+3 Kip
• Set 3: 4 UB Strict / 3 +1+1+1+1
• Set 4: 2+2 Strict / 3,2,2 Kip
• Set 5: 2+2 Strict / 3,2,2 Kip
• All sets with correct rest time
• Form was solid all reps, hands on 25's / abmat (flat)

+
30 UB Barbell Thrusters
1k Row @ 4:33 pace 
rest 1min 
x2 

• SET 1: Total Time = 6:15
• #55 x 30 UB Thrusters
• Row 1K @ 4:30.5 
• SET 2: Total Time = 7:40
• #35 x 30 UB Thrusters (OMG HARD)
• Row 1K @ 4:44.2 - fell apart, back was ON FIRE

+
approx 8 min rest

30 UB Wall Balls 
800m Run @ 4:30 pace 
rest 1min 
x2

• SET 3: Total Time = 5:45
• #30 UB WALL BALL @ #14/10ft
• 800 M RUN @ 4:15 pace!
• SET 4: Total Time = 6:35
• #25 UB WALL BALL + 5UB WB @ #14/10 ft
• 800 M RUN @ 4:05 Pace!