Thought about making today a rest day, but I’ll make that tomorrow instead. My shoulder area is pretty sore today and I have a decent bruise on my left bicep from the ring strap when I failed on a muscle-up yesterday.


  • 5:00 easy run
  • Tabata Sprints
  • 7:30 easy run

I really like doing the Tabata sprints and they are great work. I should get back to doing them once a week.

WOD #1

10 rounds

  • 10 HR Push-ups
  • 40 yard Sprint
  • Walk back

Due to the walking, I didn’t think it made sense to time this. All of the push-ups were done unbroken and I ran all out on the sprints. The area where I did my sprints was a slight incline in the yard, so uneven terrain, which was a nice change from running on pavement.

WOD #2


  • DUs
  • Sit-ups

My time was 9:37, far from my 8:26 best. My DUs were not the greatest and I was really feeling the sit-ups. Didn’t take any breaks, so the time was really disappointing.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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