​Goin’ Advanced…’ish #crossfit

Class WOD was:

2 Rounds: 800m run; 35 squat snatch (135)

but I’m not supposed to run or squat with a load – yet.

Advanced class was:

  • 10 minute AMRAP
    • 10 pull-ups
    • 10 toes-to-bar
    • 10cal row or assault bike
  • 3min rest
  • 10 minute AMRAP
    • 3 bar muscle up
    • 10 GHD situp
    • 15 burpee
  • 3min rest
  • row 2,500m
  • 15 muscleup

No brainer. Can’t do the normal WOD then switched to the advanced class. Had to scale the muscle ups but could to the rest. Have to say – my pull-ups were perfection. So darn smooth with the butterfly.

Toes-to-bar sucked. Whatever. Subbed parallel ring rows for the muscle ups. Complaint – set up a GHD to my size (tallest), and somebody changed it before the WOD. Listen up you 5’8″ jackholes! Share a freakin’ GHD!!! /rant

Row was totally mellow. Just held a steady, slow, pace and ground it out. 2,500 pretty easy.

OK, that’s done. Damn I feel better.

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