2011-01-28 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat Deload 5@40% 5@50% 5@60%
85, 105, 125

WOD
5 Rounds for time
30 Second Handstand hold
10 toes 2 bar
15 Supine Ring Rows
10 ring dips

Carl had us substitute barbell rows for supine ring rows

Results
13:05 with 75 lbs barbell row.

Ring rows are usually harder than I think they are going to be. This time though, they were just as hard as I knew they were going to be. I had to kip a couple of them and I had to take some breaks to finish them. The 5th handstand hold was really stinking tough as well. I had to break it into a 20 second hold and 10 second hold. I am much better at toes to bar and can kind of pump through those.