400m run
DROM
Standing press out of rack 25-35-45#
Burgener WU
DB cleans
Abmat situps
WOD
10!
DB cleans
Abmat situps
Cash-out
Stretching
Times
Molly 9:49
Meg 9:48
Charles' visit to Appleton Crossfit.
Working out at Theresa's box this morning; I finally got to meet Mark! Great guy, great performer. I was studying his excellent double unders very carefully! Thanks for the hospitality, guys!
WOD
5 x 5 Front Squat
Cash-out
1 minute of wall balls for reps.
CW 115 - 125 - 135 - 145 (4 reps) - 125
ReplyDeleteprevious 1RM 75#
After a couple of minutes rest, my legs were seized up. No way I could do any wall balls!
Mark peaked out at 175#, then after a rest did a WOD of
(from memory)
AMRAP 15 minutes:
15 Double unders
15 tall box jumps
15 burpees
Mark did rounds and 10 reps, I think. Amazing!
Thanks guys, it was good to see you again!