Fitness - WOD 7/29

I loved today's WOD. I was hoping this morning on my way in that there would be some sort of pull up work included in the WOD. And wouldn't you know it, there was! Weighted dead hang/strict pull ups were the focus then we got into a great WOD

5x5 weighted pull ups
5x5 - 20 Kg

WOD, 21-15-9 of:
Hanging power snatch - 40 Kg
Box jumps - 24"
Air squats

Time: 4:55
Calories burned (WOD only): 388
Calories burned (bike to gym, WOD, bike to work): 1115

I love these 21-15-9 WOD's, short and super intense. I'm really stoked on my time. Even though I just barely got it, I was shooting for a sub 5 minute performance. I hadn't seen anybody on the white board post one yet and I wanted to be the first.

I felt great on the snatches and made it almost all the way through the first round of 21 without a break (made it to 17, then rested a few seconds). The second round of 15 I broke into 10 and 5. And I didn't break on the last round of 9. On my breaks, I never set the bar down though.

The Box jumps took a lot out of me but I tried to just keep plugging away at them. Actually, during the box jumps is were I probably rested the most. Sometimes I'd get through 10 at a time then rest, then only be able to do 3 before I had to rest again. Never with my hands on my knees, I just took a step back and a few deep breaths. The air squats were no problem, I jammed through those.

I'm thinking about taking tomorrow as a rest day but we'll see. My legs already feel toasted from today's WOD and all the bike commuting this week. But i'm just so addicted:)