2011-01-04 Tuesday Crossfit LS

5:30am workout

Skill

press + 10# 1 rpm

5 / 65% / 95

5 / 75% / 105

max rep / 85% / 120, 7 reps

WOD

for time

400m run

7 rounds of

  10 pushups

  10 supine ring rows

400m run

Results

7:14

On last set carl lowered rings. I should have done all sets on the lower setting. Felt very strong on the first 400. The second (last) 400, my upper body muscles were extremely tired from the workout. The whole 400 felt like the last 100m usually does.

Additional

15 negative muscle ups

15 pullovers

15 negative chest rolls

15 box jumps at 24" + 5 45# thick plates.