L-Sits
6 Reps Max Hold
Rest 60 seconds in between
12 Deadlifts (275/165#)
40 Wall Balls (20/10#)
9 DLs
30 WBs
6 DLs
20 WBs
3 DLs
10 WBs
Time: 9:17
Comments: My 5 RM on deadlifts was 155 a couple weeks ago, so I scaled this one down to 105# for the WOD. This was probably too easy. Saw one girl put 45# plates on hers and had I done that math better, that's what I should have done (125). But 100 wall balls scared me. I'm sure my legs are going to be bad again, and I still don't know what WOD #4 has in store for me on Friday, so I admit it: I babied this one. Used an 8# on the WBs. Oh! We did skin the cat's hanging on the rings. I could get "down" but not back up – and completely saw stars after my first attempt. Awesome. Like a Tom & Jerry cartoon kinda stars. But I do kinda like it when that happens.
UPDATE: WOD #4 Posted
No. Way. This is the girls:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees (you gotta jump OVER the barbell for the jump*)
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
*I foresee a lot of wipe outs on this one.
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