Last Week's Ketchup

Monday Oct. 18th:

WOD:

5x3 Deadlift @ 111#

50 pull-ups

50 push-up

50 sit-up

50 squat
my time: 12:53

I attempted to do the pull-ups with no band assistance, but after 25 I ended up using the purple band. Weak; I know. 

Tuesday Oct. 19th:

I went and saw Peter Pan at the O.C. Performing arts center. It was amazing! 

Wednesday Oct. 20th - Thursday Oct. 21:

I was in Arizona working for my dad, so no WOD's for me..

Friday Oct. 22nd:

I returned from Arizona around 11:00am; which left me with plenty of time to unpack and relax before class.

Of course the WOD was brutal; pay back for taking a few days off. I considered just turning around and leaving after seeing the board. 

WOD:

OH squat 5 rounds of 3 reps @67#

45 seconds on, 15 second rest:

wall ball
atomic sit-up

wall sit
row
plank
4 rounds of 30 seconds on, 30 second rest:
Mountain climber
resting in FLR
45 seconds on, 15 second rest:
wall ball
atomic sit-up
wall sit
row
plank

yeah..all that after getting up at 5am and driving for 6 hours. Talk about exhaustion.