Note about this day: I waddled for three days after this, and did no feel 100% until the following Sunday. I would not recommend going this hard when you're first starting out. That was a brutal lesson in proper scaling.

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Day of ridiculousness

10 am - Crossfit

WOD

Warm up: 2 times
15 squats
5 dive bombers
15 Supermans

2 sets, 3 stations, for time

Station 1: 1 pood kettlebell (1 minute each)
Sumo deadlift high pull
Swings
Clean
Jerk
Cross chops

Station 2: 30/40# sandbags (1 minute each)
Squats
Twists
Clean
Get ups
Step ups

Station 3: bodyweight (1 minute each)
Burpees
Crunches
Push ups
Dips

2 pm - Baseball
long toss
light pitching
ground & flyballs

3:30 pm - Climbing
2 hours of 5.6, 9s