101230 “Nate”

Eventually back at it after 2 crazy days with aback strain from sawing wood and a stupid angle!

Warm up= arm swings/rotations, knee highs, dislocates, bergener skill transfers, 3 bench sit ups to parrallel, 10 decline bench 45 degs situps, attempted 3 beck exts on decline bench but couldn't secure feet, 5 good morning with dowel, 10 good mornings @ 8kg, 3 squat muscle ups, 4 push ups at pin 4

101230 “Nate”

Puppies/pack mix
Complete as many rounds in 15 minutes as you can of:
2 Squat Muscle-ups - slightly higher than last time
4 Push ups @ pin 4 - did these to work on them as not done many lately
8 14kg Kettlebell swings  - 2kg more than last time

9 rounds + 2 mu's + 4 PU's PR by 3.7 round yay!

Good wod today - pleased with pace, kept going with the odd breath here and there ie no bar staring or major muscle fatigue - I was dripping sweat for ages afterwards lol = well scaled wod yes?

c/o none just stretching and foam rolling - I felt good and maybe could have done some but I thought I better save some for the next 2 hero wod's coming  :shock: !!