WOD – 11.10.2012

My baby girl turns 1 today! I went ahead and did it hard today to celebrate.

1000m row
PVC pullovers
Air squats

3-3-2-2-2-1-1-1-1-1 snatch balance (from the main CrossFit website)
5-5-5-3-3 push press

7 RFT (from CrossFit LoDo’s free Saturday workout. I highly recommend if you are new to CrossFit)
7 box jump burpees
11 kettle bell swings
14 air squats

Warmdown (desert)
Can you do 15 burpees in 30 seconds?
Rest 2 minutes
Can you do 8 burpees in 16 seconds?

Snatch balance is something I need to work on, along with my snatch. I did 75#-95#-105#-115#-125#F-125#F and after struggling with those I decided to just work on my form and did 6-6-6-6 at 75#.
Push press: 75#-125#-175#-185#-195#F
WOD: I went big and used a 30″ box and 72# KB and finished in 16:15
I successfully got 15 burpees completed in 30 seconds and 8 completed in 16 seconds

Was a great workout. I spent nearly 2 hours at the gym and am ready for my daughters party! My wife is wonderful and EVERYTHING we are serving tonight is paleo.


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