Penance

WOD

1) 1 RM Front Squat : 265 lbs

2) triples 210 Front Squat
15 towel pull-ups
5 rounds
13:30

3) 5 pull-ups
10 dips
15 elevated push-ups
3 rounds
4:01

4) Sprint
2X 400m (rest 2 min) 1:22, 1:25
4X200m (rest 1 min) 40,40,40,41
6X100m (rest 1 min) 19, 17, 18,17,17,18

Notes: Make up for two skipped work outs. FS was not a PR. Need a real coach. Don't "know" how to do elevated push-ups, slowed down the circuit. Random gym moment: Some guy asked, "What program are you on?" I said, "I don't have a program." (I didn't have the time to explain the philosophy of my training: Jeet Kune Do.) I muttered something about Crossfit. He said, "It looks like you are trying to tire yourself out." I agree.