Warm Up: Ran 4 laps, 20 lying sit ups
21-15-9
Dumbbell Thrusters, #50, cut to #30
Kettle bell swings, 2 pood(#70), only had #35 :(
Rx'd - 6:27
Megan - 6:45
Koehler -6:51
each of them scaled there own version..good overall WOD tho..killer on the shoulders
Cool down - 4 laps
Weighted Pull ups
5 close - #20 2 sets
5 wide - #20 1 set, #15 1 set
5 Close - Negatives
5 Wide - Negatives
Curls - 3x8 - #30 Straight
3x8 - #30 Hammer
2x8 - #30 Side
Good PT Session..numbers of ppl showin up were low but we still did some work
About Me
- doinsumwork
- Hi, I just finished my junior year at Indiana State University and I am in the process of getting my B.S. in Criminology and Criminal Justice. I successfully completed the 6 week Officer Candidate School Juniors course last summer and will be going back to Quantico this summer to complete another 6 weeks of OCS Seniors. This blog is to help me keep track of my workouts as I progress physically and mentally with the help of Crossfit so that I might be better equipped when I graduate college and take on the job of leading Marines in both peacetime and war.
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