Just the basics.



Pull ups 3-3-3-3-3-3
Dips 3-3-3-3-3-3
I did my first two sets of pull ups as strict chest to bar, the last 4 were regular with 10 lbs. Dips were with 10 lbs and strict.

WOD: 25 minutes on a continuous clock
1 minute max thrusters (135/95)
1 minute rest
2 minutes max double unders
1 minute rest
3 minutes max muscle ups
1 minute rest
6 minutes to establish a heavy snatch
1 minute rest
9 minute AMRAP:
10 calorie row
10 wall ball (30/20)
10 toes to bar

200 calories on the row/assault bike

– – – – –

Today felt ok. The pull ups and dips were fine, although the dips were a struggle with 10 lbs, but I expected this because it’s one of my weaknesses.

The WOD itself was kinda fun. I had a goal of 12 thrusters and was going to 2 sets of 6, but then I got to 6 and they didn’t feel so bad, so I did 10-4-5.

The double unders were all over the place because of my damn hair. It always gets in the way of the rope.

The muscle ups were meh. I got 2 linked, then did singles. My dip is killing me in the muscle up.

Snatches felt really good. That’s rare. I hit 130 and attempted 135 (which is my current 1RM) but lost it behind me and then in front of me. I was overall pleased because my snatches felt smooth. A fellow crossfitter asked me if I was an Olympic Lifter prior to starting at RAW because my snatch technique looked really good. I will take that as a compliment!

The AMRAP was just meh. My toes to bar today were more consistent and felt easy. I did two rounds of 10 unbroken, which I was happy about.

Afterwards I did one of my required MISS sessions, which dragged on. I should have just done it outside with Goose while running, but you live and learn.

Macros have been on point. Came home from work yesterday, ate my little serving of chocolate bunny that I had factored in and then went straight to bed. Victory in my book!

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