Wednesday, July 22, 2009

22 July 2009

WOD: @ CrossFit Central
"for time"
burpee-box jump
dumbell thruster @ 45#

My time was 8:25 as rx'd. Thrusters kicked my butt today, took too long with those, but the burpee-box jumps were fun! Then we worked on GHD situps. Followed by rounds of:
15 wall ball shots (20# medball)
25 walking lunges
5 pullups
200 meter run

I had finished two rounds when JDP and Lance called everybody to stretch out and wind down. Another great morning in Austin, Texas!


  1. I LOVE the burpee box jumps. They're so silly... and HARD, which is my favorite combo.

  2. Hard is right... they weren't as fun in the second round!