2011-02-17 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: 3 Sets Max Rep Chin Ups…rest as needed between sets.
I did dead hang pull ups. 16, 15, 13. Compare this to 2011-01-14 where after the WOD I did chin ups 12, 9, 8.

In between sets, Chandra had us do a floor routine 5 times.
Handstand, lower to plank, 3 pushups, 3 super mans, 3 rock forward (attempt to handstand), headstand pike lowers, roll though, half turn, 3 roll back to stand up things.

WOD:
10:00 AMRAP
5 Box Jumps…Tall Box… higher than you normally use on a metcon…tall enough to reset after every jump
10 KB Swings
15 Hollow Body Rocks

Results
I varied from the specified WOD. I used today as a little bit of active recovery. I stacked up 4 of the thick 45# weights on the 24 inch box and did about 10-15 warm up box jumps. Then I completed 4 rounds of the WOD and was done.

Tomorrow will be a rest day.