Began the morning with about an hour of kickboxing at Knuckle Up Fitness.
BTB Wod at 4:30:
Buy In: Weighted Strict Pull Up- 15 minutes to find max.
If you don’t have ability to do strict pull ups or un-facilitated, use this time as an opportunity to work the skill.
Started out light:
- 25lb ✓
- 35lb ✓
- 55lb ✓ (easy)
- 70lb X (was 1 inch away from getting chin over bar – tried it twice same result)
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds (used only the bar, I really struggle with OHS. I think its because I am not flexible enough yet)
- 21 Pull-ups
WOD at Peachtree Crossfit:
- 400 meter run
- stretching with pvc
MINI WOD: 4 rounds for time
- 5 wall balls with 14lb
- 5 pull ups
- 10 double unders or 40 singles
NOTES: need to practice double unders, Kaki gave me some good advice
FOR 15 MINUTES:
Perform 1 Hang Power Clean every 30 seconds for 15 minutes.
*use 70-75% of 1 RM
Since I had done so much I decided to keep the weight light – 135lbs.