Courtney B-Day

Second day at Crossfit surge.
Small group today, really good group and an awesome workout.

New T-shirt :) hording t-shirt from affiliates ;)

One of the owners birthday so a wod in her honour is what it had to be.

Courtney's B-day wod:
AMRAP in 3:30/7 min/For Time:
35 Double Unders
7 Power Clean 135/95 (scale 115)
35 KB Swings 55/35
7 Handstand Push Ups
35 Sit Ups
7 Burpee Pull Ups
35 Wall Balls
7 Pistols ea
35 Box Jumps
7 Muscle Ups
35 Deadlift 185/115 (165)
7 Thrusters 115/80 (95)
35 KB Sumo Deadlift High Pulls
7 Rope Climbs
*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the for time component of the WOD.

Score:
3min amrap: 1 burpee
7min amrap: 24 wall balls
Full: 25:14

Scaled due to worries about my lower back, felt good all the way thru... Probably could have done it rx:d butt was a good choice anyway.

Note: suck at wall balls at usual and at rope climbs.
Got to learn how to climb with my feet properly.