Back is still tight, tired Ruth the idea of starting in bed, but finally just got up and got to it.
As usual, I'm glad I did. It was a hard workout, but good.
The 7 minute warm up was a bust. Two rounds of 9 power snatches, 15 power cleans and 21 jerks. Max overhead squats with remaining time.
Ha. Barely made one round.
Strength work was 3 sets of 3 heavy thrusters. Worked with Kamil. Do I used his weight, 135#. My back was glad for it.
The WOD was a partner workout, share the reps
-40 cal row
-40 handstand push ups
-30 cal row
-30 handstand push ups
-20 cal row
-20 handstand push ups
-10 cal row
-10 handstand push ups
Coach Alex just did the crossfit gymnastics trainer course, so new rules on scaling. No more ab mats, use either a box to lighten the load or in a bear crawl position. Kamil and I opted for the latter.
We didn't scale the volume.
It went very well. We finished in the mix at 11:42
First round we alternated sets of 10 hspu, but after that is was sets of 5, and that worked really well.
Good workout.
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