CrossFit: May 8, 2013

Warm-Up: 250m row, 10 kettle bell swings (forehead), 10 kettle bell swings each arm (chin)

Strength: work on the transition between deadlift, hang clean, and power jerks

WOD: 5 RFT – 12 deadlifts, 9 hang cleans, 5 power jerks

Recommended weight was 95# women and 115# men but I did the first round with 45# and the other four rounds with 35# (just the bar). My shoulder was extremely tired and slightly painful so I really shouldn’t have been working out but I was determined to just do it. I finished in 9:42 which is pretty good considering

Extra: 500m row as fast as possible – 2:06


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