Friday- TGIF! Coach U and Class at CFN and a PB .....

So my Friday started out great!
Did my greasing at SATS, and then worked out with Coach U 11-12

We had a 8 minute kind of workout. All reps should be explosive.
Back Squat
8 minutes - 3 reps on the minute
45 kg -40kg 45kg 42kg 42 kg 42kg 42kg 42kg....

Bench press
3 reps on the minute for 8 minutes
40kg-
felt good.

Deadlift
3 reps on the minute for 8 minutes
60kg

Sprints - 15meter
1 sprint on the minute for 8 minutes-----


At 5:30 PM I went  to CFN - our fearless leader of the day was beloved Mad Dane.
TGU 1-1-1-1-1
12kg - 16kg-20kg-24kg (PB!!!)

Then 4 rounds for time
1TGU 32kg/24kg
8 pullups
12 Squats
5 HSPU
8KB Swings at same weight as TGU
12 situps

Round 1 & 2 I did with 24kg.....then I pulled something in my back (SHIT, shit shit shit...)
round 3 & 4 with 20kg.....pullups were jump/pulling and HSPU were against a wall but not all the way down....yet!
Time 14:59
Back is not okay, but it is muscular.....so I am hopeing for a speedy recovery :-)

Peace. Love. Crossfit.