http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014
WOD #1: 14 minutes
- (odd minute) 20 push press @ 75# (subbed 7 reps)
- (even minute) 20 hip extension (subbed 10-15 reps)
WOD #2: 14 minutes
- (odd minute) 200m row (subbed ~150m)
- (even minute) 10 thrusters @ 95# (subbed 25# dumbbells and 4 reps)
For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.