WOD

Front Squats: 10-10-10-10-10

45-50-55-60-50

• Not too bad.
  

Murph

Scaled and Un-timed

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

• Ran both miles
• Scaled the three events back to 65%
• Un-timed
• Was supposed to just do the warm-up but this was a better workout even though it was scaled.
  

Warm Up +

Did the CF warm-up. It went better than yesterday. Pull-ups and ring dips are still my nemesis.

Finished with 3x15 Thrusters at 55kg

Warm Up

I did the CF warm-up and was happy with that. I've been away from working out for a month save for Aikido. It'll come back fast.

WOD

13:01

Four rounds for time of:

Run 400 meters
50 Squats

• Back in ATL after three Rest Days due to travel
• Nasty little workout.
  

CrossFit Total

405kg (672lbs)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

• 120kg - 65kg- 120 kg
• PR by 20 kg
• Last WOD in Baghdad
  

Angie

22:32

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

• Sit-ups are A bitch after push-ups. Not nearly as strong as I thought I would be.
• New PR by 4:04