Dude, today throttled me.
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pullups (assisted w/30# plate)
10 shoulder press with detached lat pulldown bar
The WOD sounded simple enough (to a n00b like me):
150 Double Unders
Didn't have a jumprope (and I'm sure I can't do DUs well anyway) so I subbed tuck jumps. Holy shit. I was totally gassed after 20 TJs. Got thru the 150 eventually, breaking it up into sets of roughly 20, finishing with a set of 30. The burpees, on the other hand, were a lost cause. Did 3, then yuked and quit. Got home and collapsed on the floor unable to move for about a half hour out of fear of more yuking.
Afterward, I found the link on the xfit website for the Brand X scaling. For "puppies" I should have done this:
20 Squat thrusts
Now that would have been doable. I'm following their scaled WODs at least for a while. They have 3 main levels (puppies, pack, big dawgs). It shouldn't take too long to get to the pack.
Back feels great. Body feels exhausted.