Jan 19 2009
WOD 090116
Did the Workout of the Day from the CrossFit main site; consisted of the following:
foam roll hams, calves, piriformis, it bands
7 mins on elliptical
static/dynamic stretch combo
And for the meat of the workout:
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
This was really a fantastic workout - will have to keep around for the future. Ended up having to do assisted pull-ups towards the end of the workout; also subbed weighted dips for the thrusters. Was a great combo of resistance training and cardio in one workout - was a very good intensity, but didn’t totally destroy me, which I liked 
