Hard. This one was HARD. This one made us all sore for days.. In fact, I think if I tried hard enough, I could still feel some soreness in my lats from this shit. (Days later)

CrossFit Regional WOD 4 2012
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

35min time cap
there will be different modifications at box

I started at 75lbs, to go easy on my body, and then went down to 55 and 35lbs finally for the shoulder to overhead and OHS.

I finished in 33:32. Badass. Lots of people didn’t finish in the 35min time cap. The fact that I finished in less than the required time, even though I did banded pull ups and a bit lighter weight, meant a lot to me! BAM.

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My 2nd WOD was light.. it consisted of  this team competition thing Russ had been working on.. I came in and did some L-sits (if you can even call what I did L-sits, more like lame L-Sit attempts..) 100ft of handstand walking attempts, and some hurdle jumping and shuttle runs. I loved it. 🙂 Problem was, I was done and when I got home, I wanted to do more. 😀 Crossfit Problems..