Fitness - WOD 7/23

Today's WOD was a little bit of an easy one and I was relieved. Lots of stretching to warm up then some interval training and back squats afterwards.

WOD - Interval training
30 seconds at each station, 3 rounds (2 minute rest between rounds):
Handstand hold
Kettle bell dead lift - 24 Kg KB in each hand
Box jumps - 28"
Medicine ball cleans - 20# ball
Hanging leg raises - Ankles to bar

Score: 156

The score was just a running tally of all the reps completed, for every exercise, for all three rounds, added up (handstand hold counted as 1 rep).

Back squats, 3x3, max effort:
1x3 - 100 Kg (220.5#)
1x3 - 120 Kg (264.5#)
1x3 - 130 Kg (286.6#)

Calories burned (including squats and interval training): 389

My back squats felt really strong. I was getting super deep and two of the coaches commented on my range of motion. I felt like I could have thrown it through the roof at the top of my squat because I was putting it up with ease. I would have jumped up in weight had it not been for lack of time.

Overall a light, yet productive day at the gym.