CFSC 21May11 - Saturday WOD Workout

Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 round

Total distance of the entire 'course' was roughly 350meters.
Course consisted of workout points.

11 pull-ups (Blue Band first round, rings second round)
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle
Run to the corner, jump down 2 4ft retaining wall sections
Run up the semi-steep hill
Run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @ 14lbs
50 ft overhead @25lbs walking lunge
11 burpees with a 25lb plate.

All that = 1 round.

I did L2, 2 rounds, total time was 23:00. The heat got to me, and I just could not do any more pull-ups this week.