THE BEST WORK OUT YET!!!!  Here is was:

Work out of the Day (WOD)
Warmups:
Shrug
Elbows High
Muscle Snatches
Power Snatches
Over Head Squats
Pressing Snatch Balance
Push Press
Snatch Land
Heaving Snatch Balance
Scotts Press
10 Air Squats
Stretching

WOD:
4 Rounds of:
25 Double Unders Jump Rope (or 100 Singles)
20 Wall Balls
15 Pull Ups

Final Results:
Time: 22:14

Like I said before, this was my best work out ever.  I did the first three rounds of pull ups with the black/blue bands without stopping.  I wasn’t even able to do 8 in one round about 2 months ago.  I did the single jump ropes attempting only 2 dlb unders.  But I was traight through though.  Baby step sir, baby steps.  The walls balls (squat throwing a medicine ball up against a wall) are still rough as hell but I for some reason not as bad today.

So what have I learned from this WOD today:  Stretch the groin/hip mucsles, thrity minutes at a time, 2 times a day.

Next crossfit update: Wednesday July 22th, 2009

[via HRCF]