TWO-fer-ONE

First day of school yesterday...so I never got to the BLOG...

Here are our Two Days in ONE!!!
We are folloing Crossfit Takeover...& I feel like a "cheater" on CFJAX... But the programing has been nice...

Monday WOD
Baseline/Foundation WOD ~ NANCY
5 Rounds for Time:
400m Run
15 Overhead Squats (95#)

We ran the back circle (350m...so getting to the bars was the extra)
Britt ~ 15:55
Syd ~ 15:19 (working a weakness...OHS have been tough for Syd...but he is quickly mastering them!)
Hepp ~ 13:55
Feidt ~ 16:39
El Tigre' ~ 14:31
Reeder ~ 15:26
Hansen ~ 16:39
tb ~ 13:33 (must have fueled well this weekend, & OHS are a serious strength, running is weakness)

Tuesday WOD
4 Sets of:
Max Reps of Unbroken Strict Pull Ups
Rest As Needed between Sets

then...MetCon
5 Rounds for Time:
3 Power Cleans (@ 85-90% 1 Rep Max)
20 Burpees

El Tigre' ~ 9-7-5-5 / 14:12 (185#)
Britt ~ 11-8-6-6 / 13:06 (165#)
Feidt ~ 5-5-5-4 / 13:16 (165#)
Hepp ~  11-7-5-7 / 13:5? (165#)
Reeder ~ 9-7-7-6 / 11:53 (185#)
Hansen ~ 11-9-7-7 / 13:15 (185#)
Syd ~ 11-9-7-7 / 10:34 (185#)
tb ~ 17-12-12-7 / 13:22 (180#)

REST on the Pull Ups makes a difference...3-4 minutes b/t the first 3 sets then 90s rest for the last round for me...
Burpees were harder than I thought...

Want to see it done well...Check it Out:
Crossfit Oldtown does WOD