Push ups + Metcon 110731

Strength
Warm up:- spealler, wallballs, 5 situps, 5 b/e, 3 hollow body

Push ups
10 @ Pin 5
5 @ Pin 2 - Slow last rep - do again next session as jump to pin 1 will be too much
1-2 Floor - Got 1st rep took a few breaths and went for a 2nd but failed a few inch up. Rested a little approx 20 secs and tried again but failed a few inch up.

WOD
Warm up:- 2 Squat MU's, 2 decline situps, DL's 10 @ 10kg, 10 @ 15kg, 5 @ 30kg, 200m elliptical - slow to fast.

110731 Muscle Ups, Deadlift, GHD Situps, Sprints - Crossfit Games Event 4

5 Squat muscle ups
25-65 pound Deadlift, 10 reps
15 Decline Bench Sit-ups
Sprint 50 yards - Sub 100m eliptical
5 Squat muscle ups
65 pound / 30 kg Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 100 yards - Sub 200m eliptical
5 Squat Muscle ups
65 pound / 30 kg Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards - Sub 300m eliptical
5 Squat muscle ups
65 pound  / 30 kg Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards - Sub 400m eliptical

Done in 16.58 mins (includes 12-14 secs to and from the ellipitcal in other room)

Wow it felt great to do a propper crossfit wod - thanks again to Frosty from the Brandx Forum