WOD 11/29/13
5 Minutes of Back/Shoulder/Thoracic Mobility
A- WU- 500M Row @ 90% RPE + 3 RNFT of: 10 Each PVC Good Morning/Sots Press/OHS -6 Minute Cap
B- DeadLift- 1@97.5% of desired 1RM + Speed DeadLift- 3/3@ 70% of desired 1RM
C- Lynne- 5 Rounds of: Max Continuous Reps Bench Press (BW/.75BW)/ Max Continuous Pull Up; 90 Seconds Rest Between Rounds
D- Clean Pull- 3/3 @ 75% of Current 1RM; 1 Minute Rest Between Sets + Stiff Leg DeadLift- 3/3 (HBD)
Love this Pic Oak, true spirit of CrossFit – funny but coincidently Roses Pic came up last night and that reminded me of how much I am really gonna miss you two.
To those of you who didn’t know our buddies Oak and Rose will be leaving us this coming new year. You guys are so passionate about everything you do and I want to wish you the best, we all do.
Tina, and a few others mentioned that they would love to do it up proper, we could meet up outside the Box to say goodbye to great friends. Let’s throw around some dates to see if we can meet up for bowling or something fun.
We were gonna do Sat Dec 21st…is that good date?
Checking in from Crossfit 973 where I got my ass kicked today- and thanks to 718 I was already sore (both upper and lower).
WU
10 hang power cleans (45#)
10 push press
10 back squats
250m row
Endurance- 100 burpees for time 7:05
I’m pretty sure I said yesterday that I would rather do this then 10 rounds of jingle jangles so I guess I got my wish.
12 min AMRAP
10 Thrusters (65#)
20 jumping lunges
7 rounds
that was a totally disgusting 12 minutes
I will be lucky if I can walk and lift my arms tomorrow. I have really beat myself up in the last 3 days- Thanks Crossfit!
The warm up was 3 rounds..forgot that
Thanks Tammyli, I’m gonna miss you guys too. Looking forward to using my last 7 weeks to the fullest! Thanks for contributing so much to my growth as a crossfitter and as a person.
About a date, I’ll try and make whatever you guys choose work with my work schedule.
52 Bench /44 PU on the Lynne! Toasted!