Friday night beating...

WOD

Barbell Complex

- Front Squat

- Push Press

- Lunge - Lunge

- Back Squat

- Push Press

(6 reps)

20 Sit-ups

3 rounds - add more wieght each round

I started at 55lbs, then 60lbs than 65lbs.

Very controlled workout - the class did it all together so we could not rush through - our form had to stay good the entire way.

Rest a few minutes.

The next workout was the 2nd workout from the 2008 edition of The CrossFit Games . A short, heavy, very taxing effort. Anything with Burpees is hard....combine Burpees with heavy deadlifts and deadly is the only word that comes to mind....

5 Deadlifts 275/185lbs

10 Burpess

5 Rounds

I saw 185lbs and laughed - my MAX for Deadlift was only 170lbs.... I used 115lbs for this work out. This was a pukefest workout - you get light headed and seeing stars during the lifting and then the burpees just give you the beating you may need on a Friday after the weak has beaten you up. Nice.

That was enough...time to go home...22K for tomorrow monring...I need SLEEP.