Crossfit Update

I was off on Wednesday, I skipped Thursday since I was out of town, and completed Friday and Saturday's workouts...sort of.

Friday's WOD:

30 Muscle-ups for time (yeah right...passed on this exercise)
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (yeah right)
60 pull-ups, 60 dips (done in sets of 10 then 5...9:04)
60 captain chair, 60 dips (done in sets of 10...10:00)

Saturday's WOD:

"Kelly"

Five rounds for time of:
Run 400 meters (ran 800 on first round, 400 on subsequent rounds)
30 Box jump, 24 inch box (used stairs - 16 inches - sets of 10)
30 Wall ball shots, 20 pound ball (20# per arm thrusters - sets of 10)

Total time 34 min.

I was toast after both...