Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!
General warm-up:
Bike 2:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
20m Lunges
10 PVC passovers
10 PVC windmills
Specific warm-up:
2 cycles of Burgener warm-up
7 Overhead squats (45/33)
5 Overhead squats (75/53)
3 Overhead squats (115/78)
3 Overhead squats (155/103)
Strength:
Overhead Squats
5-5-5-5-5
For max load
Conditioning:
10 Toes-2-bar
15 Calories rowed
20 Wall-ball shots (25/16) @ (10/9′)
3 rounds for time
Post results and experiences to comments
8:51 rx
Overhead -135 balance and core weak
7:14 Rx
OHS: 4@113# 2@118#. Not feeling those today.
Congrats Doc!!
SWOD:
195 X 5
Felt pretty good to get under some relatively heavy weight! I always loved OHS! But after my shoulder surgery, OHS and snatch have been very slow coming back. Good lifting day!!
CWOD:
6:42 Rx
I started on rower due to limited 25# balls.
Awesome short WOD!!
Today was exhausting! I had a shift change with the PD, days to nights. :/ I have been up for 30 hours! In that, I had a 10+ hour PD shift, mowed my yard, was on multiple conference calls for Army, and then did this WOD! Exhausting!!! Need. Sleep!!