Last few days...

Friday - Softball
Not much of a workout, but it's nice to be out of the gym for a while.

Saturday - Karate
This is brutal on the legs as I end up in stances for an hour and a half. Also great stretching - one of the areas I really want to work on.

Sunday - 300 Workout - Timed - 18:47 (rx'd)

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36lb Kettlebell - 50 reps
Pullups - 25 reps

Added in 3x10 kettlebell swings at 75# (15# more than I had ever done) - not for time

Monday - Crossfit WOD - Timed - 30:40 (rx'd)

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pullups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Tuesday
I got my weight vest in today and plan on using this for as many workouts as possible. Starting with 20#.

20# weight vest for all

3x
10 kettlebell swings @ 75#
15 incline push ups

3x
15 box jumps on 24" box
15 dips

3x
20 Walking lunges with 2x25lb dumbells
10 ball slams with 20# ball

3x
10 shrugs with 2x85lb dumbells
5 handstand pushups

50 double unders

1000 meter row (had to take vest off at 650 meters because it was riding up too much around my throat)

(20# weight vest for all)

3x
10 kettlebell swings @ 75#
15 incline push ups

3x
15 box jumps on 24" box
15 dips

3x
20 Walking steps with 2x25lb dumbells
10 ball slams with 20# ball

3x
10 shrugs with 2x85lb dumbells
5 handstand push ups

50 double unders

1000 meter row (had to take vest off at 650 meters because it was riding up too much around my throat)

Wednesday - Rest Day
I need this. I'm sore.