Craig Special and Nate( a hero wod)

So I missed yesterday due to work so today needed to be a little harder and nastier.  So I combined the operator work out with a hero.  I was not able to get through all of the operator work and my hero score was not the best but it was a good day.

Warm UP
500 Meter Row
45 lbs Bar Complex warming up for the lifts.

Wod 1

8 rounds of

3x Craig Special (1 hang squat clean and then a front squat with out dropping the bar)

Started a little light but went heavy fast by round three I was working with 145 and finished at 175.  I was able to do all unbroken until about 165 then it started to get difficult to catch it after the front squat.   8 rounds was prescribed I did 7

Wod 2

6 Rounds of

5X Back Squat
Once again starting out a little light then getting heavy quick.  Was working with 195 for the last couple of rounds
8x Kettle bell floor presses.  Four per arm and again starting some what light then moving heavy.

Then after this was over with Sweat Factory WOD was a hero WOD and no matter how tried or horrible I may do with it I have a hard time walking away from a hero WOD.

Nate

2 muscle Ups
4 Hand Stand Pushups
8 Kettle bell swings 70lbs

I ended up doing one Bar Muscle up and two sternum to bars with three ring dips for the muscle ups. Thanks to this wod I need to work hand stand pushups a little more.  I got through five rounds could have done more but shoulders where fried and the hand stand push ups were killer.

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