Met Con free day

110809

82 Days until the Charlottesville SuperFit Games

CrossfitDC Class:

Warm up:

3 rounds

10 pvc dislocates

10 over head squats

10 sotts presses

WOD:

Overhead Squats:

5.5.3.3.3

Was able to get 185# for the last set. Still having issues with my wrists during this exercise.

Skill work:

GHD situps

Ring Pushups

This looked easy the first time i tried it, but it really does tax your shoulders and core.

And finally worked on DB rows for prep work for the CrossfitDC deadlift challenge in December.