I think the owner must have overslept, forgot to post the WOD, then woke up and made up this crap:
4 sets x 8 reps Squats: 95#, 105#, 105#, 95#
I started out too heavy. Doh! So, kind of a wash. I didn’t have a record that I could find of my squats so I was guessing to start. Also, ANY kind of squat still makes my hip flexor twinge. How long do I baby this thing? If it weren’t for that, I could pile it on!
8 Glute Ham Raises
16 rounds of Tabata suicide runs from 36’, 82’, and 128’: 20 seconds on, 10 seconds off.
This is basically “Red Light, Green Light” that you remember from grade school. One of the many ways CrossFit has succeeded in making grown-ups look like dorks.
So 8 minutes of sprinting on and off. Meh.
Then a Team WOD of:
3 rounds — Sprint 400m / Kettlebell swings (I used 35#)
So while one person is sprinting, the other swings — then switch. Count how many swings total for score. I think I did 60, so 20 each round.
And since that wasn’t enough running, I went for a 4 mile jog. You can see by the fumbling on the lap button at the end that I was starving out of my skull. Nice morning out, though!