Day: January 10, 2012

At CrossFit Full Strength Warm up 400m run…

At CrossFit Full Strength.

Warm-up

  • 400m run
  • 2 rounds
    • 10 PVC OHS
    • 10 PVC shoulder shrug and pass thru
    • 10 PVC around the worlds (5 each way)

Strength
3 rounds, rest 1-2 min between everything

  • 10 OHS
  • 5 Weighted pull-ups

WOD
4 rounds

  • 15 Pull-ups
  • 30 Wallballs
  • 60 DUs

For the strength work, I did 65# for the OHS and normal dead hang pull-ups without any added weight. I was only able to get 4 pull-ups in the 3rd round. In the WOD I did jumping pull-ups, used a 20# MB, and scaled to 20 DUs. I finished with a time of 23:42.