Rx: Thursday December 30th

CrossFit/Westside:

Nooner...
10-9-8-7-6-5-4-3-2-1 reps
Back Squat(225#)
CTB Pull Ups
For Time: 11:45

Mid-day...
Front Squats(no warm up): 40kg x 3,
60kg x 3, 80kg x 3, 100kg x 3,
120kg(264#) x 6

Evening...
Facepulls: 3 x 10-15
Standing Abs: 3 x 8
Dips: 3 x 10
Hip Ext: 3 x 20

"Diane"
21-15-9 reps
Deadlift(225#)
HSPU
For Time: 11:17(strict HSPU)

50-Toes-To-Bar
50-GHD Sit Ups
For Completion:

DB Row: 100 x 20!
DB Bench(palms in): 85 x 15!
DB Incline(palms in): 70 x 15!
Overhead Pullparts: 2 x 20
Band Upright Row: 2 x 15
Pullparts: 2 x 20

*PR in the front squat with 264lbs x 6...had to
set the bar again, somebodies creepin. Nice
CrossFit WOD before work, got the lungs burnin
with BS's & CTB's. Did "Diane" for the second time
as Rx'd with strict HSPU. Did some rep outs & assistance
work to finish off the weaknesses. What's good New Year?