Sectionals Prep

In prep for the Sectionals at the end of the month, today was prep work for the event. We had a great showing from the CrossfitDC crew (Me, Henry, Dan, Sara, Ewunike, and Ori) After a good warm up, our first workout was "Jackie" (for time 1000m row, 50 thrusters @ 45#, and 30 Pullups).



Knee held up and felt great. This was my first time doing Jackie and i was pleased with my 7:30 time. I think if it was at a competition, i would have probably cut maybe at least 45 sec from my time.
The second part of the prep was working on muscle ups. Don't know what it is, but i tend to do a lot better with my CrossfitDC crew around.



The 3rd part of the day was a 3 min max reps of squat clean and jerk at 135#. Did 10 within the first minute, and my knee hurt on the 11th attempt. So i had to do the smart thing and call it. Was upset that i couldn't complete the wod but i rather be healthy for the sectionals.



Thanks to Chris for being the camera man.