[caption id="attachment_6477" align="alignright" width="280"]
Fitness Town CrossFit afternoon WOD with Coaches Dave Kitchen, Chris Schaalo and Blake Wilson[/caption]
TGIF?! Uh-uh, no way, it's now
TWIF
!
Thank WOD It's Friday... and with that I had my first double-WOD Friday.
Complete in as few sets as possible. Run 200m each time the bar is dropped out of lock-out position. Not For Time.
- 100 Overhead Squats @ 135 lbs (note the Rx weight was 95lbs)
This one was a doozy - in particular that I completed the workout in my Nike Romaleos Olympic lifting shoes. Not great for running in... took me
8 sets in total to complete the 100
OHS.
For time complete the following:
- 75 pound Thruster, 30 reps
- 15 foot Rope climb, 3 ascents
- 75 pound Thruster, 20 reps
- 15 foot Rope climb, 2 ascents
- 75 pound Thruster, 10 reps
- 15 foot Rope climb, 1 ascents
My
time was 3:49
So who's looking forward to next Friday already? I am, I am! Want to join me?