2/26/09 WOD

CrossFit WOD
For time:
Walking lunge 100 feet, alternate with
21, 18, 15, 12, 9, 6 Pull-ups
21, 18, 15, 12, 9, 6 Sit-ups

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up


Walking lunge 100 feet, alternate with
21, 18, 15, 12, 9, 6 Pull-ups
21, 18, 15, 12, 9, 6 Sit-ups
Time - 15:35

The lunges really worked my hams and glutes. Pullups were sloppy. I half-assed kipped most of them.

3 rounds 8 reps 135lb back squats - Day 3 of 30 day squat challenge. I was regretting making the commitment after the above WOD. My hams and gluts were tighter than banjo strings from the lunges. I gutted it out and was glad I did.