Day 78 : Front Squat

Today was another good day ... we started out with a warmup:

2 Rounds of:
10x Pushups
10x Situps
10x Dips
10x Squats
10x Hip Extensions / Supermans

Then 30 shoulder passthrus.

I was REALLY stoked because I was able to actually do 10 unanchored situps in a ROW! I have basically been doing crunches all this time ... I was able to do 3 about a week ago and then 10 today! What, what!

The buy in was ... 800m Run Sprint as fast as you can ... I did rowing instead because of the bad feet. My previous PR was 2:52 ... today I did it in 2:47! That's a 5 second PR! What, what! :-)

Then the WOD was max front squat in 20 mins. My previous best was 150# x 3 ... I felt I could do better but my flexibility was horrible and I was killing my hands/fingers. This time I was able to put up 215# and I could have done more but I felt a bit of a pull in the left groin. Not worth hurting myself especially because I already did a 65# PR!

Can you give me a "What, what!". :-)

The buy out was muscle ups which I didn't even attempt ... still WAY too fat. But I'll get there!