2 laps of the PFT course with one Marine carying or being carried at all times.
Each change over during the 1st lap = 15 push-ups, during the second lap = 15 ROK jumping jacks.
1st squad won. Me and my squad gave them 15 8 count body-builders as rewards
Finished with 3 rounds of 1 min L-holds to bent knee holds, to hanging from the bar as best each person could hang. After three rounds did a max set of dips/pulls ups
Just needed a pick me up... no warm-up, no WOD, just a brisk 1.5 mile run.
No timer, but probably ~13-14 minutes.
Work towards actually doing the CrossFit Total some day...
5x5 Shoulder Press:
45,65,95,115 stopped after I realise I was doing a push-press, dropped to 75,85,95
10 minutes of treadmill, max incline, walk 5 min, run 5 min.
0630 on base:
5x5 Hang Squat Cleans
45, 65, 75, 95, 100
Gotta get back in the saddle, PFT will be here before I know it.
Having someone else walk up, know you're about to do the WOD & join you=priceless
Front Squat 3,3,3,3,3,3,3:
95, 105, 115, 125, 135, 145, 155
3x7 barbell snatch w/just the olympic bar
3x7 KTE's for fun
CrossFit: Membership has its privileges.