Sounds easy enough, but don't they all. It should be interesting.

"I am quite conscious that my speculations run beyond the bounds of true science….It is a mere rag of an hypothesis with as many flaw[s] & holes as sound parts.” Charles Darwin

I love the Darwin quotation, very true, and very applicable to crossfit (and a number of other things).

I hurt my back on the 2-fers last time....

Wasn't keeping my abs on for the catch & was taking the weight of the ball on a super overextended spine....

I plan to be EXTREMELY careful tomorrow!

#2 Well done.

Nice to see the subs in the video.

Ice pack on foot tonight as I watch UFConFOX. Rolled the ankle jogging in the woods this morning. Will try this in the a.m., tThough

Ice pack on foot tonight as I watch UFConFOX. Rolled the ankle jogging in the woods this morning. Will try this in the a.m., though.

A little confused about the push up standard. The body position recommended seems to be a broken plank. The knees have fallen to the ground in order for the thighs to make contact with the ground. Any movement up from this position will use the knees as a brace point before returning to a plank. A body position with a tight plank - something between the first and the second position (second position being with the butt up and the thighs off the ground) - will be a better push up... in my opinion. What do people think?

What are those long stickers on some of the athlete's arms at the UFC expo?

Agree with Daron. Nice to see the tips on the WOD video for those who can't complete it exactly as RX'd.

Awesome archive vid w/ Pat and Andy. Two characters for sure. Can't wait to try this one... Looks like fun!

dont have anything besides 20lb balls. any good subs for the ghd wall balls with no balls? wow that sounds bad lol

Awesome looking workout. Can't wait to try it. Who knows what the music behind the video is?

@Craig

I'm in the same predicament as you; I only have a 20 lb dynamax ball. I thought about holding a 10 lb bumper plate overhead but of course not throwing it at the wall. I'm not sure if that's a good sub or not.?.?. It will certainly get that weight overhead like the ball, which will work you harder on your way up. Just not sure if losing the whole throwing it into the wall is a big deal or not. I'm interested to hear some other's thoughts on subs.

7:55 with 14 pound ball for GHD Wall balls. We only have 20 and 14 pound balls at our box.

Hey guys - new to Crossfit and really enjoying the workouts so far. Tech question, that may have been already answered somewhere along the way. The WOD videos take a long time to load. Is there a way to view them without waiting 20 minutes for a download?

6:31, subbed 10 pound bumper plate and acted like I was throwing it

#16 Colin:

They are large files...I've got a pretty speedy internet connection and they play fairly soon after clicking the link. My guess would be that it's your internet connection.

@ Dave

How did the 10lb bumper feel? As you can see in an above post, that's what I was thinking of doing since I am without a 10lb ball.

Can someone please explain the WOD? I'm new and unsure of the exact requirement. Cheers

Can someone please explain the WOD? I'm new and unsure of the exact requirement. Cheers

@ Andy:

The best way to get a good idea as to what is required is to watch the WOD demo by Crossfit Santa Cruz

Sunday musings (cranky version)...

1) Pollyanna. What I've oft been accused of being. Too nice. Too positive. Trite. Purveyor of treacle. Could very well be. Not today, though.

Fair warning.

2) Hand. As in the one that feeds you. Everywhere I turn it seems I stumble across the wounded and bleeding hands of the generous and the giving. I am baffled, truly befuddled by this epidemic, here in CrossFit and elsewhere. What is going on? Why is it that so many people feel it's OK to gnaw on the hand that feeds them?

It's not just the CrossFit world, of course, but I do spend an inordinate amount of time hanging out there. Everywhere I turn someone who has made their way, become successful, financially well, famous even, now openly critical of everything about the thing or the person that gave them their first boost toward success. Those who are neither creative enough or who lack the courage to use their own words take a more passive-aggressive approach and pass on the words of others: "Hey, look at this!"

What's up with that?

My Dad has a plaque in his house that starts off "If you work for a man, for Heaven's sake WORK for him." It goes on to suggest that speaking ill of the man for whom you work speaks more poorly of you than of him. Same thing here, says I. If someone gives you the cornerstone, or indeed if someone invents a better cornerstone and lets you buy the right to use it, or builds the skeleton of something and lets you fill in the muscles, the skin, the CNS, how is it OK to mock and vilify?

Got a beef with the person attached to the hand that feeds you? Cool. Happens all the time. Grab that hand and sit down and state your case face to face, or as face to face as is possible. Can't agree? Fine. Gotta tell everyone about it? Still cool. Separate. Man up and have the conviction to go it alone without his name or his idea or his cornerstone.

Either way, at some point grab the hand that feeds you and say "thank you". Out loud.

3) Truth. Tell it. Tell it every time. If the truth is uncomfortable or unpleasant feel free to wrap it in a cushion of kindness, but tell the truth.

Is the truth something someone shouldn't know? Something they can't know? Fine. Tell them. Even better if you can tell them why, but they'll likely get it if you can't. But do tell them that. Don't lie.

For the love of Gawd, if someone informs you that your answer will determine something they will tell others, that still others will judge the person before you based on what you tell them, tell the truth! If you know that the truth you have told has or will change, go find them and tell them the new truth. They've told you that their reputation is in your hands; they have trusted you to tell them the truth. Do it. Every time.

Tell the damn truth.

I'll see you next week...

Sunday musings await...

#18 James:

10 lb bumper definitely upped the ante at first, but if you concentrate on initiating the movement with your arms and the weight, it kind of carries you up. Actually throwing a ball might lessen that effect since you're letting it fly part way up...don't have a wall to beat on so I can't say.

The thing that's missing is the accuracy/coordination bit, it sure seems like it would add difficulty to try to hit a target and then catch the ball again - that's where this sub falls short.

I'm definitely feeling it sitting here now.

6:28
(anchored abmat wall ball shots, 12lb ball, all else rx)

@ kurtrod #8
I've been re-tooling my push up from K* and Carls excellent articles in CFJournal. My understanding is that you want to keep your hollow body while in the push up and keep external rotation on the arms. It does seem to me that you would have to break that hollow in order to have chest and thighs touch the ground. I take it as bring your hollow all the way to the ground and where you end up...is where you end up, but you're in good position the whole time.

40M/5'10"/174#

W/U: SP, 3x5 at 100-115-130 (de-load).

With 8# GHD wallball: 6:24.

C/D: skipped.

Don't have a 10 pounder so had to use my 8 pounder for the GHD wallballs. The "2-fer-1s" were a little slow on the first set, as my legs weren't warmed-up. Everything clicked after that.

as RX
4:01

Tired!!!

Had to take yesterday off as Murph schooled me! Back today though. Let's do it!!

8:21

8 lbs for GHD WB; 16 lbs for WB 2-fers

Don't underestimate this one. GHD's are normally a strong exercise for me and I intentionally throttled back on those a bit just to be careful. More than one person has regretted not taking GHD's seriously enough. Almost took a few WB 2-fers in the face towards the end.

Sorry, can't resist adding +1 to @Kevin re the sketchers. At least he didn't try to demo OHS wearing those things ; )

11:00; chest passes on the GHD wall balls
That exposes a chink in the armor: the body laid out and the arms extended with a 10 pound ball was a bit much.

Cary. You're my hero.

@KurtRod -- good topic for Sunday discussion. The following nicely describes how I do push-ups (it's from a recent CFJ article by Dusty Hyland and Jeff Tucker titled "Bearing the Standards"):

"The Push-Up—The hands are set just outside shoulder width (measured by the cubit of each athlete or within 30 inches). The chest touches the ground and the athlete’s body returns to a locked-out position. There is no deviation in the trunk or breakage of integrity between shoulder and hip; i.e., no angle in the body line."

I think (and correct me if I'm wrong) you are saying that the form in the picture does not agree with the last sentence in this quote, and I agree with you.

M/27/5'11"/190
6:06

Multiple subs due to lack of equipment:
45 degree decline sit up w/15lb DB
Squat thrust with jump for wallball w/20lb DB

In case anybody is confused...the pushup photo is saying that the images on the left are incorrect, and the photos on the right are correct.

Also, those aren't sketchers, haha. Those are Scott triathlon racing shoes with a mild rocker. It seems that the rocker looks a bit exaggerated from the toes being curled in the push-up position.

30/M/5'8"/168

Wow, that one was tough for me. Thought I'd do a lot better but the GHDs really got the best of me. I had to sub the 10 lb ball with a 10 lb bumper plate.

9:34 :(

Feel like I should have done better.

3:54, but no GHD rack so used back extension rack in reverse for GHDs (with limited ROM), and subbed 12 lb. ball for wall balls.
Then 7.25 km run (V5s mid-strike on concrete) in 35:10, avg kmph 12.4.

F/41/5'4"/116
4:01
Clearly, should have watched WOD demo as didn't know what 2-for-1 meant. Just did regular wallballs.
No GHD, used balace disc.
8lb ball for both.
Nice hour-plus trail run with Doc before WOD.

Love the Houston video - any idea what the name of the song is that is playing in the background?

As rd
6.57

28/m/5'11"/185to190
As rx'd
8:42

28/m/5'11"/185to190
As rx'd
8:42

Sit ups on floor with a 14# ball.

Otherwise as Rx 4:35

16lb ball for 2-fer-1s, 10:07

Are both sets of MB squats 2fers?

how do people feel about the upper c-spine over-extension in the instructional pushup image?

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Wall ball x 5-5

9:56
Subbed GHD situps with 10lb plate
Foam roll after

6:52 RX

Situps anchored on floor with 12# mb
2-for-1 with 25# mb

7:08

Anyone else experience some pretty significant lower back pain when doing GHDs? I think it might be the way my back is shaped but god damn, its uncomfortable!

@Beth
Thank you for your comment.
It's very unusual to find foolish quotes on this site.
Being veterans day weekend, I think it's fair to ask our many soldiers on this site that when things get real ugly on the front lines, how many are asking C. Darwin for help, strength, wisdom & safety?
Let's keep this awesome thing called CrossFit about fitness, community & other relevant info.

Great Level one cert course in KOREA.

Great facility(SPEEDANDPOWR GYM).great instrutors.

thanks Brett,Erik,Kevin and mr.Kim!

유익한 시간이었고 앞으로도 더 많은것을 배울 기회가 있었으면 좋겠습니다.

No GHD or Wallball at the Globo, so subbed the following:

21-15-9 reps of:
Max Incline situps holding a 10lb plate at full extension
20lb dumbell thrusters
Air Squats

4:26

Rested a few min afterwards, then finished with "Grace" as Rx in 6:44(PR).

Caught in filter.

With 8# GHD wallball: 6:24.

5:18
no GHD. instead used a C-bag filled with sandbags and did them over that with feet anchored on dumbbells, made up with a 12 pound ball (only medicine ball available). Then used a 25 pound home made sand filled ball for 2-fer-1s though had to catch and do a double squat.

6:42 as Rxd

31/5'11"/165

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

GHD wall ball didn't work in the Y, they only have a 12# ball, and I'm hankering for KBS, so made this a triplet

21-15-9 reps for time of GHD situps, wallball '2-fer-1s' 12# ball, 35# kbs

6:55

w/u - 45 mins of ultimate frisbee, marymoor park, redmond, wa - 1 goal scored, 1 good defensive play, 1 interception thrown; Tabata L-sit progressions; 30sec Samson, 5x pushup - scap pushup - ghd situps - be - dip - wallball 2-fer-1s - 35# kbs

c/d - 250m row @ 155watt avg, 500m row @ 185w avg

6.34

Subbed 42-30-18 sit-ups for the ghd wall balls

22/m/5'11"/169

Did regular GHD sit ups, no ball/weight. Sub'd 20# DB thrusters for wall ball. Added air squats after thrusters to mimic "2 fer 1s".

21-15-9 GHD sit ups/DB thrusters/squats

8:03

No GHD at gym so I subbed ab mat sit-up w/10lbs ball, same as shown in video. 2-for-1's as Rx'd

6:10

@Beth @ John Are people on CF really doubting evolution? Which probably means agw too... how much science can one reject before crossing from the fervent into the bizarre?

as Rx'd

8:24

5:14 w/ regular SU wall ball

subbed situps on floor, homemade Abmat, feet anchored by heavy db's- throw 10lb ball to 8' high target

misread WB 2fers (20lb ball), used same 10lb ball for those

5 min flat

@ John:

Darwin's quote is meant to inspire adaptation, not make a statement on creation vs evolution. I think you missed the point.

"...I think it's fair to ask our many soldiers on this site that when things get real ugly on the front lines, how many are asking C. Darwin for help, strength, wisdom & safety?"

Is that your argument? Roman soldiers asked Mars for those things. Do you believe in Mars?

"Let's keep this awesome thing called CrossFit about fitness, community & other relevant info."

Indeed!

C'mon folks - do a little thinking before you post. The only correct push-up position is top left. The others are incorrect - if you read the caption, it makes sense.

Squats

80% x3
85% x3
90% x3

(255-275-295)

21-15-9
GHD WB throws 10#
WB 2 fer 1's 20#

7:52 as rx'd

2011-11-14: 4:36. Sub 8#, and reg WB's.

As Rx'd 7:40.

Put a hole in the wall with my hard rubber 10# med ball. Aiming for the two 2x4s but missed. Oh well.

21-15-9 reps for time of:
Anchored Abmat wall ball shots, 20 pound ball
Wallball, 20 pound ball
9:25
M/54/6’/205

Subbed 12 pound ball for GHD wall balls. Otherwise, as rx'd. 5:56.

I think I need some form pointers on the GHD wall balls. That did not feel great on my lumbar spine. Got through them. 2-fer-1s were not that bad. Did them 15-6 / 10-5 / 9.

subbed knees-to-elbows and 35 lbs. DB thrusters

9:02

7:21

M/25/6'/210 6:44
Had to use a 12 lb. ball for GHD

M/34/6'3"/200

9:10 w/ a 12lb slam ball and 20lb med ball.

Hurt wrist. Sub'd 4.25 miles on treadmill.

5:10
Used 10 lb db for GHD
20 lb thruster 2 for 1's (didn't throw dbs...just reg squat then a thruster = 1 rep)

1000 Double Unders
21:38

I was really curios with this photo, the idea of whats a "wrong" push up and what's "right" really got me thinking.... so much so that I decided to do all of the above in my office because something with bothering me. I think they are all wrong, actual that's not true, I believe the upper right is "most" right / "least" wrong. I'll probably get slack for this since I'm a virtual "no body" who is assumed knows very little about body mechanics/crossfit/benefits of the pushup this "right" way but whatever, questioning whats right is how we get better.

To place your thighs on the ground along with your chest while still balancing the tips of your toes on the ground seems (in my testing of all positions) to surrender the rigid plank of shoulder's to ankles. This seems counter instructive to have someone relax their quads and core (both abs and lower back) just to lay their thighs on the ground. I feel their are two problems with this, the first is the allowing someone to relax their core thereby losing stability, essentially becoming a sloppy dead weight. I view this idea as if we told someone to surrender their lumbar curve before pulling a deadlift/clean/snatch which everyone would agree is a no-no.

Second, if we allow one to relax to bring their thighs to the ground and then they immediately go into another pushup they will either have to re-engage there core before pushing or they will press their chest of the ground and then the hips will be playing catch up as the core is re-engaged as a result of the motion. Worst case scenario is the hips never catch up because they weren't re-engaged so when the arms lock out we have a saggy mid section which causes strain on the lower back and an incomplete rep, this situation can be viewed most often in females doing hand-release pushups (this is seen in males too but appears a little later on in the fatigue process).

You could also physical describe the problem with body mechanics and once again comparing the pushup to a snatch. if you drew just the bones on a human skeleton and highlight a dot at each pivot point, then for the snatch we would highlight the toes, ankle, knee, hip, shoulder, elbows and wrist. For the pushup we have toes, shoulder and elbows, with a rigid core, or toes ankle, hips, (individual vertebra, if any of the problems mentioned above occur) shoulders, and elbows. A pivot point is defined by if the two bones (straight lines for simplicity) which meet at a joint and the angle between them changes through a motion. For a rigid core the angle between the foot and calf does not change so it is not a pivot, when you lay your thighs on the ground the angle does change making it a pivot.

an efficient movement essential would conserve angular work done at a pivot point, this means that something further from a pivot point should move a greater distance and something closer moves less of a distance but the angle change is the same. This is what happens in a proper snatch pull up until the shrug, when we surrender our lumbar curve in a clean or snatch the angle from our hip to where the "hunch" occurs changes faster than our the angle from our hip to shoulders, this is why we loss power from surrendering our lumbar curve because we would then have to recalculate the change in angle from the closes hunch to our shoulders, the more we surrender, the closer the hunch get to our shoulders which has less of a change in angle, I could also explain why some people with sloppy form are still able to lift a bunch through a similar explanation.

The problem with the pushup is if we measure the change in angle at the ankle to the hip with the thighs on the ground to full extension and the same pivot but to the shoulders you'll see that the angle at the hips has a larger change than at the shoulders. but with a rigid core (straight line from ankle to shoulder) the angle remains constant, which results in less over all work for the body to achieve the exact same range of motion.

As Ockham's razor puts it, "keep it simple stupid."

m/43/195/5'11"

21-15-9 reps for time of:
GHD Wall ball, 8 pound ball
Wallball 16 pound ball
7:27

2 fer 1 simply didn't work at all.

9:11

Subbed sit-ups on physio ball with feet hooked on squat rack safety bar, extending with 12# med ball

Subbed 2-fer-1 thrusters with a 40# dumbell

8'01"

7:02, 10# 2fer-1s

6: 16

21-15-9

Foot anchored wall ball sit ups 10#
20# wall ball with extra front squat

5:54

21-15-9
Decline situp wallball (with 10# (red) med ball)
Thrusters w/ 25# dbs
Air squats

7:01

Good morning everyone. I have a dilemma. Recently, I've had a lot of stomach issues and the doctors think it's IBS. The bummer is I've been so sick for the past month and a half that working out has been almost impossible. I've even lost at least 5 pounds, which is probably muscle. I feel like I have to totally start over with my workout regimen. If I could get some advice on how to start out I would really appreciate it. Thanks so much

Good morning everyone. I have a dilemma. Recently, I've had a lot of stomach issues and the doctors think it's IBS. The bummer is I've been so sick for the past month and a half that working out has been almost impossible. I've even lost at least 5 pounds, which is probably muscle. I feel like I have to totally start over with my workout regimen. If I could get some advice on how to start out I would really appreciate it. Thanks so much

@jrbowlder #36

That is not at all what the caption beneath the picture is saying. It says the top left is correct and everyone else demonstrates the mistakes in order. the top right demonstrates "diving the chest" and the bottom right demonstrates "shorting the depth."

Good Luck.

21-15-9 reps for time of:

-GHD w/ 10 lb. plate overhead (subbed for GHD Wall ball, 10 pound ball)
-25 lb DB thrusters w/ air squat w/ DBs in between (subbed for Wallball "2-fer-1s", 20 pound ball)

8:15 - tough

5:09, subbed 42, 30, 18 thrusters w/ 2 10lb. kettlebells.

Oh yea, GHD wall balls were on a commerial tire, no GHD apparatus

M/34/5'4"/145lbs
subbed GHD with physioball with feet anchored
6:07

32 yom, 185 lbs

7:42

@ Bryan #90:

Yeah the description is a bit weird. I'm actually the one in the photo...and the images on the right were intended to show correct form. The bottom right isn't the bottom of the pushup...it's coming out of it. That frame is to show that hollow-body is maintained (although I admit it's not the most kosher hollow-body). Basically, from the very top of the pushup (not shown) I'm in hollow-body, and maintain the same angle as much as possible all the way to the bottom and back up again. Something that also wasn't in the description; I am keeping my forearms as straight up as possible...keeping any deviation to a minimum. This was my attempt to do a Carl Paoli / Gymnastics version of the pushup...MINUS the pointed toes.

M/ 37/ 134 lbs/ 5'-6"
As Rx: 6:15
My gym does NOT have an official GHD machine, but we have a stall bar and so I use a big inflatable ball, put my feet inbetween the stall bar rungs, and then go back while my feet are anchored, I can then extend with my hips and legs to perform a propoer GHD situp... I was able to use the 10 lb ball and I just could not really release it too much, so that movement or aspect of that movement,... the throwing and accuracy component of catching, etc was not there. still a good movement.. i never did weighted GHD situps before.. good stuff.
two for 1 wall balls were and always are HARD.. and tax you FAST.
I was able to just run about 30 feet to do the wall balls.. I did them in the stairs next to the area that has the stall bar.. that way I didn't have to waste too much time running up and down stairs to do the wallballs.
GREAT, FAST WOD.

M/ 37/ 134 lbs/ 5'-6"
As Rx: 6:15
Post WOD:
I warmed up normally but since the WOD was relatively short, and I was thinking of doing Grace or some sort of back type movement, I did 3 rounds of 10 of C&J (I used power cleans) using 95 lbs, 115 lbs, 115 lbs..then I did 10 reps of very high chest to bar pullups.. just trying to activate the back and the pulling motion. I am saving Murph for when i'm upstate for Thanksgiving.. I can do it at a track with my rings... I was concentrating on going right into the jerk.. very fast after the clean... not wasting time and energy just hanging out with the weight in the rack position.. this will be a good thing to get used to for higher rep C&J so I keep the energy for the movements.

10:30

Just did normal GHD situps. They are enough for me at the moment...

Used 20lb db for ghd like situps using bench
subbed 45lb regular thrusters for 2-1

3:32

m/39/6/190
Abmat weighted sit ups
Otherwise as Rx'd
4:54

f/29/501/140
Abmat weighted sit ups
Otherwise as Rx'd
5:06

M/42/5'8"/155

As RXd 5:40

8:55 with modification
Used blue med ball, 10lbs and threw against close wall. wall balls - did wall ball with 25# ball at 9 ft target, followed front squat to equal 1 rep.

5:34
23 lb ball. 9 ft target
For gdh wall ball I did sit ups on the ground with the 23 lb ball.
Kept the ball overhead all at all times. Touched it to the ground and bounced it off the wall at close range, just past my feet.

7:54

Did what I could with our 3rd World Afghan gym using home-made sandbag med balls...

21-15-9
Decline sit-ups, throwing med ball into the air, then catching it on the way down, 10lbs.
Wall-ball "2-fer-1's", 20lbs.

As rx'd

5:40

Did the Thruster wod first

Got 11 in on a GHD that was cutting into the top of my foot. Moved to another GHD and started over. Interesting moves. Tough to get the GHD sits started but got easier when I got into a rhythym. Fun to do different moves.

21-15-9 of 20lb wallballs/pullups
3 x sets 135lb DL (recovering low back)/air squats
then 800m swim

21-15-9
wallballs
abmat situps

Chris 3:09 (20)
Anita 2:55 (14)
Emma 2:47 (14)
Sydni 3:09 (14)
Murley 3:04 (14)
Abby 3:23 (14)
Meghan 3:19 (10)
Aaron A 5:29 (6)^
Ray 6:15 (10)
Connor 7:06 (10)
Ryan L 3:31 (14)
Jacob 3:36 (14)
Show 3:51 (14)
Veronica 2:51 (10)
Mrs Pip 2:56 (10)
Mrs Carey 2:54 (10)
Ricky 2:53 (10)
Hannah 4:13 (10)
Angie 3:52 (6)^
Lisa 3:04 (10)
Lynnette 3:25 (10)

sub incline situp 10lb ball throw and thrusters
3:15

f/34/142/5'1"

6:00

21, 15, 9

GHD wall balls 10lb ball (kinda sloppy)
2 fer 1 wall ball 10lb ball (extra squat per rep)

5:40 no GHD

rx'd 6:16
py

As rx'd

7:50

10:23

used a 14 lb ball, but didn't take ball to the ground on GHD. Used 20 lb on wb.

m/38/5'9/181
CFWU-2. Fr home. Superman. Run 400m on TM.
8:22
Pretty disapp w/time. Tough getting mechanics right - throwing from behind me, not chest pass & straightening legs on way up. Dropped ball once & had to retrieve. WB better when I got good toss & focused on hips back. Took a pause between each rep to regroup.

13ish? lost the time. 17 lb ball, 10 lb plate for situps

6:21
Didn't have room to throw the ball so I took the 10# med ball from ground to toes
2-for-1ers were wall ball shot, catch and do an extra squat

As rx'd

7:45

12lb ball for GHDs

5:58 as RX'd

6:40

Mrs. Miyagi
T2B for GHD wall ball. 14# ball for "2-fer-1s". Rest as Rx'd.
11:20

7:00

5 kilo ball for GHD

7:00

5 kilo ball for GHD

subbed elevated sit-ups for the GHD: 8:34

subbed elevated sit-ups for GHD - 8:34

no ghd so anchore situps wall balls w/ 20# ball
2-fer-1 wallballs w/ 20# ball
5:00
then did
5-4-3-2-1 tire flips
20 sledge hammer strikes in b/w rds
not timed

7:29
21-15-9
gym ball GHD 10k with plate
35lb db thrusters
squats

m/33/5'8"/170lb
sub'd 50lb DB weighted situps for medball GHD and 45lb thrusters for wallball, did twice as many as rx'd

6:30

CFWUx1
9:35
Threw ball to/from Mitch, in garage at home.

7:54, 14 lb ball for 2-fer-1's.