WOD 11.4
AMRAP 10 min
60 bar-facing-burpees
30 OHS (120#)
10 muscle ups
For reps: 93
04/16/2011 0700
Pat Tillman Run
4.2 miles
For time: 29:42
Today:
1600
Row 10 min
for distance: 2590m
+
HSPU 5 sets of 5
Easy/full ROM
+
HSPU - 5 sets of 5 easy; rest short
+
dead hang to inverted on rings - pause at top for 2 sec
(5 reps/set x 3 sets; rest as needed)
+
10 GHD sit ups
10 GHD ext's
rest 1 min x 3
+
AMRAP DU's in 20 sec
rest 40 sec breathing only, no moving x 6
Daily report
- Body: Sore/tired
- Sleep: 8 hours but still tired.
- Nutrition: So/so
- Notes: Will post full reflection on this later, as I have a ton of homework to catch up on. Long story short, 11.4 was a very poor effort. Played in the pool all day in 90 degree sun that really got the best of me. No excuses, though. I hit the muscle ups with 2 min to go and lost it mentally. Dropped me pretty low in the rankings, so I am really going to need these next two to be stellar if I have any shot at regionals. The event, however, was one of my best crossfit experiences to date. I will post a full review later.
- Cool pics of the day:
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