Had a good run this afternoon, the calf is getting better every day, and then completed another WOD at Crossfit Zone after work.

CrossFit Workout of the Day

“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips

Buy-In:
One arm dumbbell snatch technique
5 reps (R), 5 reps (L)   x 3, increasing weight each set (20#, 25#, 30#)

WOD – “Compulsive CrossFit Disorder” for time
1 round of:

• 100 feet walking lunges
• 21 assisted ring dips
• 21 knees to elbows
• 100 feet walking lunges
• 15 assisted ring dips
• 15 knees to elbows
• 100 feet walking lunges
• 9 assisted ring dips
• 9 knees to elbows

My time was 12:37

Cash-Out:
5 minutes of running, practicing POSE running technique (Stinky would be happy about this

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Posted in CrossFit Journal by Jarhead No Comments Yet