ROP - moderate day
buy in:
- dynamic warm up
- hold down dog 1:00 minute
WOD:
- 3X3 c&p with pullups (16kg)
cash out:
- swings (20kg)
- 9 minutes
NOTES:
c&p
** no push presses =)
** still need to wait a few seconds (:30 ) on the 3rd set of each ladder, between reps 2 and 3 to press.
** c&p's are getting easier =)
** tension, tension, tension!
Swings:
**as follows:
- round 1: 2 minutes - 1 minute 2 handed, then switched every 15 seconds
- round 2 & 3: 1.5 minutes total: first minute 2 handed, then switched every 15 seconds
- round 4: 2 minutes - :30 seconds 2 handed, then switched every 5 swings!
- 25 seconds rest between rounds
- 9 seconds left on timer at the end!
