For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Big thanks to Sage to Summit and everyone who showed up at the 10K race! Definitely not a day for setting PR's, but a race like nowhere else on the planet. Beautiful!!!
Reader Comments (5)
Holy Balls!
Scaling recommendations?
yea...that's a monster of a WOD! See you all later...heading to Ouray, CO!!!
Great full day today. My brain and body are both fatigued. Motivating people and the quality of teaching is solid. Went through all the foundational movements. Tabata workout in the morning and FRAN in the pm! 1st time as Rx today for me (8:34)...We'll see what tomorrow brings. Time for some rest.
Sounds like the run was beatiful. Got to love the Eastside.
Awesome job on Fran, Paul. Glad to hear it is a quality course!
Wow. That felt REALLY long. Slow and heavy. Trying to go heavier for these workouts because thus far in my crossfit immersion I have slowly gotten better at body weight movements but the heavy stuff is still intimidating and exploits all my weaknesses. Heavy with good form feels good. I really focused on my form tonight... checking my grip (mixed or hook), position, engaging my core (especially the pelvic floor), neutralizing my spine, deep breath in, and then making sure my shoulders and hips rose at the same time until the bar crosses the knee. Very calculated work out for me. This post is kinda like the workout... long and heavy. Sorry.