Wednesday, March 10, 2010

ETK - ROP moderate day

week 10 day 3
ROP - moderate day

buy in:
  • 3 minutes on the elliptical

WOD:
  • 4X3 c&p with pullups (16kg)

cash out:
  • Swings (20kg)
  • 6 minutes


NOTES:
c&p
** smooth and easy! =)
** less rest between second and third rep each ladder
Swings:
** GREAT! also went nice and easy!
** rounds as follows:
  • 1X - 2 minutes swings - :30 seconds rest
  • 2X - 1 minute swings - :30 seconds rest
  • 1X - :30 seconds of swings to finish out