Friday! -morning and afternoon workout and then cage fight

hahahaha -finally Friday!

8:20 I was in the gym and did greasing......my palms are sore from yesterday, oh well.
Then at 9AM a session with Coach U.
Lots of mobility and gymnastics sort of things today....

Arm movements against wall, with your back against the wall.....humbling exercise x 10
Pistols x 10 (5 each leg) onto box with rx pillow and pointed toes
Arm movements again x10
Pistols onto box x10

Handstand x 15 secs
Handstand 3 cm from wall about 10 secs x 2

8 jackknives
8 reverse plank-belly to ceiling
x2

L-sit on box
10 secs- 10 secs- 12 secs

T-plank 8 reps L/R
5 windshield wipes to the left, while lying on my back arms out- slow and controlled
5 windshield wipes to the right.....same as above.

Cartwheels x 10 (R/L hand first)
12 somersaults
4 long somersaults

No timed wod today with Coach U, sawing that for the Wod at CFN....

I had some meetings and then off to CFN for the WOD......looked like pain on the net...

Back Squat @ 90%
5-5-5-5-5
50kg - 60kg-60kg -60kg we didn't have time for the last set...

then for time
20OHS 40kg/25kg - I did mine at 25kg unbroken
30 boxjumps 60/45cm  broke these
40 junping lunges - resorted to lunged with some jups
50 squats - broke these 25-15-10
40 jumping lunges- this set sucked
30 boxjumps - I made it through
20 OHS -broke this 10-5-5
Time 12:12.....
Jenny had 7:20 something.....AMAZING !!!

Then home and quickly off to the Superior Challange 6... :-)

Peace. Love. Crossfit.