Wednesday 7/24 WOD at PCF

Whew! Today was pretty rough. I got some really great sleep, but this WOD knocked everything out of me! I came home, ate, showered, and passed out for about an hour. It was rough, but I really liked it!


  • Clean and Jerk 1RM: 95(f)-95-95(f)-95(f). I wanted to get at least three good reps at 95 before trying to get 97.5 or 100. But today that just wasn’t going to happen. Oh well. I guess it truly is my 1 rep max then haha.

WOD for Time: 15:52

3 Rounds of:

  • Run 400m: Rx.
  • Rest 1 Minute
  • 15 Shoulder to Overhead: 55lbs, Level II.
  • 10 Pull-Ups: Level II.
  • Rest 1 Minute

Everything got smoked from this! Shoulders, lats, arms, legs. Just everything. The rest allowed me to run a little harder each round, and to go all out and do all of the shoulder-to-overheads unbroken. I couldn’t get a good grip on the pull-up bar today, so I was limited to mainly sets of 4 and 3. But they did feel good. I definitely could have done the Rx weight of 65lbs if I had broken them into sets of 8 and 7, but I wanted to go unbroken. My first run took me 1:43, and I think that’s the fastest I’ve ever run a 400m. So that’s pretty awesome!

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