Crossfit WOD: Daniel

2009-9-24

daniel
Pull-up (assisted) x 15 Reps
Run x 200 Meters
Thruster x 15 Reps @ 45 Pounds
Run x 400 Meters
Thruster x 15 Reps @ 45 Pounds
Run x 200 Meters
Pull-up (assisted) x 15 Reps

CW Time: 13:35
Comments: Buttercup scaling, with 45# thrusters and blue band assisted pullups. For intensity, I give myself a B+. Knees - walked the downhills, ran everything else. Next time, thrusters faster. Form was good.

KW Time: 13:00
35#, full kipping pullups!

Yesterday was dryland XC training with Kristina Owens, Pro with CXC Vertical Limit.  Very cool.

ciao,

Charles