8/6/16

In Lakeland hanging out with my folks. Ended up hopping into a workout at CrossFit Lakeland for their 9am class.

Warm-up

500m Row

2 rounds:

10 Banded side steps
10 Passthroughs
10 Sotts press
16 Lunges
10 Hip bridge

Workout

Partner WOD

100 Wall balls (Partner holding KB Front Rack)
100 KB Swings (Partner holding plank)
100 Box Jump Overs (Partner dead hang)

Time: 12:12

I ended up using some heavy KBs (28kg) for the hold which was brutal but I used a lighter WB because they were out of 20#. 

Accessory

5×3 Push Press

“Shoulder Saturday” returns!

1×3@95
1×3@115
2×3@145
3×2@145

Couldn’t quite get all of these at 145. Will stick here until I do!