Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
6 Rounds + 6 DL + 4 Burpee Pull-Ups
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
|Paleo Blueberry Pancakes and Bacon...mmmmm|