12012009 & 13012009

monday & tuesday did the Rockin' 'n' runnin' workouts as Rx'd. hoping to do a scaled down version of today's CF WOD when i get home.

45 min (5 miles)

8-400 w/ calisthenics

w/ alternating 20 pushups/crunches


crossfit WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

12:13 scaled to 105 for the first two rounds and 95 the last 3 rounds of cleans. ring dips were shaky, but got 'em done.