Crossfit WOD - 100913

Appetizer:

1mile easy run

3x

- Samson stretch @ 20secs

- 10x sit ups, back extensions, dips, squats

- groin stretches

Entree:

Scaled "Fat Fran"

15-12-9 reps of

- thrusters @ 95lbs

- pull ups (did not do weighted, wanted to work on total reps of pull ups)

8:32 mins

Still feeling a little sick. Congestion, and was really hard to breathe when panting. but pushed through with the WOD anyway. Took the weekend off to try to recover. Felt good enough to work out today.

Need to work on shoulder flexibility for thrusters and front squats. Can't get my elbows high enough for proper balance and posture.

Dessert:

light stretching

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Haven't eaten yet at time of press