Ugh

7am

warm up
-circuit
3 rounds of:
-10 ghd sit ups
-7 ring muscle up drills
-5 squats
2 sets of 225# squats x 5

wod - darens creation

7 ghd back ext
7 back squat (135#)
6 ghd back ext
7 squat
5 ghd back ext
7 squat
4 ghd back ext
7 squat
3 ghd back ext
7 squat
2 back ext
7 squat
1 back ext
7 squat
8 back ext
7 squat

Time: 6:16

6pm CSCF Class

warm up
-circuit
-400m run
-20 sec handstand
-5 hspu head to ground
-10 kb swings

Strength - deadlift

135 x 5, 225 x 3, 295 x 5, 315 x 5, 345 x 5, 345 x 5, 345 x 5

WOD - Dumbell "narF"

21 Pull-Ups (chest t bar)
21 Thrusters Right Arm (45#)
21 Thrusters Left Arm
15 Pull-Ups
15 Thrusters Right Arm
15 Thrusters Left Arm
9 Pull-Ups
9 Thrusters Right Arm
9 Thrusters Left Arm

Time: 6:44

I owe Daren 104 burpees, one for every second I went over 5 minutes....ugh!