Pullups & Wall Balls

I had fun doing the work-out yesterday, despite being dog tired after that 4.5K. It's crazy how much a run takes out of me (& Lucy too, she was dragging:)!). The pilates video I did for warm-up was ab/core work only and there is one part on the video where the instructor says "Stop the urine flow" and it just cracks me up. Who would say such a thing in an exercise video. Weird:)

Warm-Up:
5 min. jump rope
5 min. punching bag
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups


CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)


Time:

1 comments:

Rich Vos said...
June 19, 2009 at 3:18 PM

Stop the urine flow!? hilarious. I tell women to kegel when lifting heavy and they know what I mean.

BTW, because of CrossFit, I can now kegel 35 pounds. True story.