CrossFit East Bay WOD @ GWPC
3 Rounds
30 Kettlebell Swings 1.5/1.0
7 Muscle-Ups*
10 Deadlift 275/205
*If you cannot do muscle-ups do 21 pull-ups followed by 21 dips for each round.
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Mobility WOD
Have you SEEN our new box of lacrosse balls? It is glorious. In celebration, today's MWOD is all about the balls.
1) Take one of those bad boys, sit on the floor, and just tuck it right into your glute. Roll around on it 2 min/leg.
2) Lie on your back. Place the ball in your belly button. Move it 2 inches to the side. Holding it there, roll over onto your stomach, and roll around on the ball. 2 min/side.
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19:44 rx - this was a lot less unpleasant than i expected it to be...
15:31RX. Fairly unpleasant, I think my dead lift has gone down because those 275# reps got real hard
36:05
Scaled DL 165#. Got 16 muscle-ups then subbed the rest with pull-ups/ring-dips.
2 rounds in 29 minutes, ugh. I felt pretty good for the 275# DL. The 30 KB's were no problem. The muscle ups were the killer; although, I got 14 which is a PR. So, with failure comes success. Hooray.