CrossFit WOD
Max Effort: Back Squat 5×5
7 minute AMRAP
4 Hand Stand Push Ups
8 Pullups
16 Situps
My max back squat is 180 pounds, so my goal was to hit 5 reps at 155 pounds (~85%). It was tough, but doable.
The only thing bad about this WOD was the rep scheme. We’ve never done 4-8-16 before, so I kept having to check myself that I was doing the right number of reps. I also don’t like having HSPUs and pullups in the same WOD, but such is life. I probably could have gone faster if I had used the smaller pullup bars, but I’m working on getting my grip stronger, so I jumped up to the new pullup rig. My hands were super slippery today, even with chalk. Oh, yeah…I almost got a strict hand stand push up due to a bad kip, I was able to muscle it up without failing the rep, woot!
4 rounds + 1 hspu, Rx (no abmat for hspu)