Its not as bad as you think....Its worse.

Its an either or day here on the site. You can either do workout A, and then do BN PT, or workout B, and do BN PT today, its your pick. Both workouts are from http://www.crossfit.com/ and are the WODs and the demo WOD for today.

Workout A - Run 5k for time. Post time to comments.

Workout B - 5 rounds for total reps of the following:

135# Thrusters - 15 seconds (scaled weight is 95#)
Rest 45 seconds
50# Weighted Pullups - 15 seconds (scaled weight is 30#)
Rest 45 seconds
Burpees - 15 seconds (no scaling for this one)
Rest 45 seconds

There is enough rest built in so that every exercise in every round should pretty much be a max effort. This workout will get you, especially if you arent used to the movements. If you think you can do the 135# and the 50#, then do it. You be happy you did later. If not, stick to the scaled weight and crank it out. As always, post your choice of workouts, and your times to the comments section. If you guys want to come over at lunch and bang this one out, I will be here doing it as well, and I have an interval timer set up for this workout. http://www.gymboss.com/ is where you can get a great interval timer, by the way. Anyway, have a great day, and workout like it was your last day on Earth to workout. And in closing, you need to remember all of our troops that made it back from Iraq and Afghanistan here in the last few years that didnt come home with every body part they left home with. I met several amuptees yesterday at Walter Reed, and they all sacrificed themselves for this country, us here at Quantico, and their boys to their left and right when it went down. REMEMBER THEM. So the next time you think you cant do another thruster, pullup or burpee, know that there is someone in rehab somewhere, learning to walk on two prosthetic legs, working harder than you have ever imagined. If they can do it, whats your excuse?

I did workout B at lunchtime (just), and this is what I ended up with:

84 reps broken down like this by rounds: 7/4/7, 7/4/7, 7/4/6, 6/4/6, 5/4/6

Pretty good WOD. Like I was saying, the rest period lets you get fresh enough to hit the next exercise/round at full force. Its a great programming construct that hits it hard and fast. You guys NEED to do this one.