WOD:
10 Wall Ball Shots
10 Pull Ups

Had to do jumping pull ups after the 3rd round...

Post-WOD:
Tabata sit-ups and plank during the rest
Max bar hang (1:40)

12-10-8-6

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

10-34
9-30
7-30
6-30
6-29

3 position snatch + snatch balance

For time;
Legion Run (500 jump rope if weather is bad)

Then,

21-15-9

Thrusters 95/65

Burpees

Pull ups

finish with legion run
*Birthday Option: Run to lantern with 50lb ruck. Do thrusters with 115

• Half-assedly completed "Diddy Kong" 3 Rounds:
  • 2 Muscle Ups
  • 3 x 225 lb. Clean
  • 4 HSPU (Games style)

For time;
Legion Run

Then,

21-15-9

Thrusters (26 kb)

Burpees

Pull ups

finish with legion run

3 x 5 @ 75%, 80%, 85%

6 one arm bar snatches @ 30kg
9 pull ups
12 box jumps

Harjoitellaan KSP ja köysikiipeilyä

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

After grinding to a halt on Monday, I took yesterday off and got two nights of 9 hour sleep. I felt revitalized, and was able to come back strong today. I kept roughly the same pace through all three rounds of ball work. I ran the second 800m faster than the first by clinging to a mental image of Nate chasing my ass down!
I'm roughly at the 6 week mark in Crossfit, and I feel like my lungs are finally working efficiently again. After doing as many workouts as possible to get through the initial haze, I now have to figure out what split works best for me with this type of work...three on, one off, two on, one off, etc.

I've leveled off at about 186-187 lbs., and my % fat is still dropping slowly. It feels awesome to get "tuned in"with my body again. My self-awareness is growing, and I haven't felt this way in many years...whoot! :)