Miles:
198 total / 0 in 2013
Goal:

For 2013-complete Tough Mudder, a 10K, the Army 10 Miler and a half marathon: improve my stand up paddle board skills.

Rebecca M. did a crossfit workout: Tuesday's workout (fo...

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great WOD 00:42

Tuesday's workout (forgot to post yesterday)
I finally got to the gym and did a WOD and it felt great! I had to scale down the KB swings because my back is still not right after Ranger dragged me down the stairs. I've also been having some "tennis elbow" so I decided to not to the push ups in the burpees since I'd already been working my elbows with push ups, pull ups and dips.

Warm up, 12:06
3 sets of 10 of the following:
sit-ups
air squats
back extensions
pull ups (on machine)
dips (on machine)
push ups
Samson squats (one rep each set, helped 15-20 sec)

WOD, 29:49
One round of the following for time:
For time:
70 Burpees (no push-ups, explained above)
60 Sit-ups
50 Kettlebell swings, 1.5 poods (I did 30, explained above)
40 Pull-ups (on machine)
30 Handstand push-ups (did progression, not full handstand)

11 months ago