Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.


15:00 EMOM (alt)

  • 5 Strict Pull-ups
  • 7 Strict Ring Dips
  • 10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.


15:00 AMRAP

  • 20 T2B
  • 10 Bar-facing Burpees
  • 20 Hang Power Snatches (75#)
  • 10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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