I was sort of riding high after doing so well at CFCP on Friday night. I performed way better than I thought I could and tried to carry that through Saturday (which I did) and wanted to just kill our WOD last night. Unfortunately, that didn’t really happy. I was dead tired by the time I got there and last night was a doozy.

Warm Up

• 3 minutes on the C2, damper 3, pull your body weight in watts
• 3 minutes on the C2, damper 3, pull your body weight in watts, but only 20 strokes/minute
• stretches
• 50 GHD sit ups and 50 GHD back extensions superset with 3-5 snatches – got up to snatching 145#

WOD

3x

• 30 Overhead Squat using 75#
• 400m run
• 21 pull ups

My time was 21:51 which I was really not happy with. My runs were terrible. I tried to push it on the first one, but the subsequent two were back to that shitty jog crap stuff. I have found that 400m runs at the 609 box are WAY harder than 400m runs at the clinic. Not complaining, just stating a fact.

On the bright side, I somehow managed to get in 5 pull ups using the butterfly kip (no idea why it’s called that, but whatever). I will have to work on figuring that one out again.