Killer Workout!

Today was a killer workout.  Since I'm pressed for time, here's a quick dump of info.

Technique: Muscle Up
I'm good at these now, and can even do several dips once in the air.  Rarely do this one these days so just doing the general CF stuff is keeping me strong enough to do it... also it helps to be light for I find myself throwing my body way up in the air.

WOD: Complete 4 rounds for time of

• Run 800 meters
• 25 Hip Extensions 
• 10 Burpees
•  5  Deadlift's @ 225#'s (I did 185)

When I started the second round, my legs felt funnnnnnnnnnknee :)  Finished 3rd in the class (out of 5, cough cough) for 23 min.  Heard the record for the day was 19 something.

Aight, Deuces!