Before going to work I attended Crossfit Langley for a beating ;)
Saw on the board the 3 x 30 DUs so my warmup consisted of :
DUs until I got mad at myself (I have absolutely no coordination for jump rope!)
4 Muscle Ups in a row, almost 5 !
WOD
Back Squat : 2 - 2 - 2 - 2 - 2
Snatch grip DL : 2 - 2 - 2
3 Rounds
-30 Double unders
-15 Back extensions using the Abmat
BS Weights (Last PR was 195 x3)
155, 185, 205! 216! 221 !!!
DL weights (starting at around 50% DL 1RM)
179 - 201 - 221
The 3 rounder was great... I was still getting mad on the DUs but I was able to do a few sets of 6-7 so I'm getting there. My legs are stiff today but from a 'good' soreness.
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