I found this on my friend Miam's FB page. It rocks!
Today's Small Victories
1) It's not a victory. But I totally binged today. Bleh.
2) I did that hellacious WOD that ended up being a complete MISPRINT on Freddy's part. I hate you Freddy. I. hate. you.
Two 500 meter row attempts.
CrossFit One World WOD
10 minutes of front squat work.
Complete 4 rounds for time of:
5 pull-ups (modified)
10 box jumps 12"
15 dumbbell push press 15#
Rest 90 seconds. Repeat for four cycles
Joanne's Final Time - 6:16/6:47/6:50/6:32
Notes (to myself) about this workout: This wasn't as bad as people described. I think I could have done 18#-20# on the dumbells. Box jumps suck. I'm glad it's over.