"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
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This WOD was an ass kicker. I even scaled to 135# on the squat cleans and jerks and it still spanked me.
ReplyDeleteTotal: 130
Later
Nice work Simpson. THis one has "destroy Fletcher's bad back" written all over it. So I went back finally and did the running sprint WOD, but I made it up with 1000M rows. Rowing sprints, bar none (to me) are the best way to ruin your day.
ReplyDeleteWent like this:
Round 1, warmup, medium effort: 4:00 even
Round 2, goal was one time 1K row PR: 3:24.3 (PR!!)
Round 3, just try to survive and not quit after round two about killed me: 3:44.3
Round 4, goal was to beat round 3: 3:41.0
There are few tests of heart that surpass rowing sprints for me. My goodness!!!! Viva La CrossFit!!!
Ps - that PR was a dead tie, down to the tenth of a second. Just now realized that. Damn it.
ReplyDeleteIt was 2 degrees below zero this morning and my pen froze, so I am not positive on my score, but it was somewhere between 137 and 141 as rx'd. This was a great ass kicker of WOD for sure Chris. Jerks killed me. I did push jerks and I should have split them for sure.
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