WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

• With tactical vest: 5-6-7-6-5
• Forgot to do the other two sets
  

Run

Four rounds for time:
Run 400 meters
Rest 2 minutes

• Treadmill: 3% grade @ Level 13 for 90 seconds x 4

Nasty Girls

15:03

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

• Sub-ed 14 pull-ups/14 ring dips for muscle -ups
• Sub-ed 110 lbs (50 kg) for 135 lbs HPCs
  

Rest Day

Took the whole day off after five days of CF.

My WOD

5000m on rower < 20 mins
pull-ups and sit-ups

• Tomorrow's a rest day.
• Pretty sore from five straight days of CF
  

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.