9/28

9/27 was a CF Rest Day

Afternoon @ CF Nasti:

Warmup:

2 Rounds:

Samson Stretch

10 Pullups

10 Pushups

10 GHD Situps

10 Squats

BS 5x45

BS 3x135

CFSB:

Back Squat 5x3

Loads: 220/225/230F(1)/230F/220

WOD:

AMRAP in 10 min:

10 KB Swings, 2 pood

15 Ring Dips

Rounds: 7 (+5)

*Goal was 5 and the attitude was very positive throughout. Dips, as suspected, killed me. I tried to keep a pace of 2 to 3 each go. All swings unbroken. And no squatting down feeling sorry for myself.

Practice:

Skin the Cat, from a full hang: 6/4/4