Fitness - Two-A-Days - WOD #2 - 1/22

This is one that I cooked up myself and one I really enjoyed. It was long and it was heavy, one to keep in the memory banks for sure. It was fun to mix low reps at heavy weight, with some movements with slightly higher reps at lower weight.

WOD: 5 rounds for time
5 dead lifts - 143 Kg (315#)
12 ring dips
5 full squat clean & jerks (from the ground each rep) - 84 Kg (185#)
12 CrossFit kettle bell swings (full extension overhead) - 32 Kg (70#) bell

Score/Time: 15:32
Calories burned (WOD only): 914

Holy hell! Man, this was an awesome workout. It had my heart rate going nuts the whole time. I kept an even pace throughout and didn't really try to race through it. I was working by myself so I was in my own little world for that 15 minutes. I flipped that same mental switch from the presses earlier in the morning and got after this one tough. I was on a mission, it was pretty bad ass.

At that time my average time per round was just over 3 minutes.

After this workout I Scott had set aside some time to work with me on my oly lift technique, specifically the snatch. I was super excited to work with and learn from him. he's got a wealth of knowledge and is a great coach.