05-07-09

1.5 mile w/u
200m sprints x 6
1.5 mile cool down

"Crossfit"
I
200 jump ropes
20-10-15-5
Squats
Push ups
Sit ups
II
21-15-9
Deadlifts (115#)
Ring Dips
Burpees
Time:12:13
What I thought were tight (super)hamstrings turned out to be super tight quads. Thanks to Sandy I will be able to address this and the ache in the back of my legs and hips will subside.
III
50 wall ball sit ups