12.22.13

WOD
@ crossfitnorthmarin
CFN Friday's competitor's wod

1. Five sets

Front Squat x 1 rep

70%, 80%, 85%, 90%, 95%

120,135,145,155,165, 175 (PR!)

2. Take 15-20 minutes to build to a heavy Clean & Jerk

let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen

Worked up to 135#, got 140# clean (PR) but failed on Jerk. Probably could have gotten if I tried again, but I was running behind. 

3. Three rounds

Run 400 Meters

115-175/85-115 lb Clean & Jerk x 10 reps 105#

C2B Pull-Ups x 10-20 reps regular pull-ups (my arms are still super sore from yesterday's 12 Days of Christmas)

Open gym is only an hour and I ran out of time. Only did one round of WOD boo