Back to my parent’s home town for the week before the journey to Asia. The gym here is great so I decided to work on the lifts and add the mainsite WOD for extra spice…
Crossfit Warm-up
– Samson Stretch
– Squats
– Overhead Squats
– Sit-up
– Back extension
– Pull-up
– Dip
Power Practice
– Squat Hang Clean (20 reps scale to 132#)
– Snatch (20 reps scale to 90#)
– Overhead Squat (20 reps at 66#)
Mainsite WOD
– 10 Handstand pushups (scale)
– 20 Wall ball shots (20#)
– 30 Toes to bar
– 40 Power clean (scale to 110# vs 135#)
– 50 Burpees
– 60 Sumo Deadlift High Pull (scale to 67# vs 75#)
TIME: 31:42
There are just so many things about this workout I’d rather not say… Ouch.
