CrossFit: September 16, 2013

Warm-Up: 250m row, 100 single unders, 9 speller rolls, 10 pointers

Skill: 5 x 5 x 5 x 5 x 3 x 3 x 3 deadlifts (65-85-95-105-115-120-120-120)

WOD: 3 RFT of 30 wall ball (12#), 12 pull-ups, 12 medball transfers (8#) – 11:43!

I did 5 pull-ups on the pull-up bar during each round (with a little help from Jim) and then finished out on the rings. Being able to do a pull-up (really to just crank out 20 in a row) is one of my goals. Most of the time I set goals with target dates and milestones to track progress but right now I just want to push my shoulder (comfortably and without re-injury) in that direction.


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