buy in:
- dislocates
- rotational dislocates
- dynamic warm up
WOD:
- 5X4 c&p with pullups (16kg)
cash out:
- Swings (20kg)
- 6 minutes
- 1 minute on/ :30 seconds off
NOTES:
c&p
* WOW! surprisingly... dare I say....easy. I don't know if its because I did the workout in the afternoon, or I am overly concentrating on my form, or the fact I had NO time constraints on me this afternoon ... but the presses really rocked today!!!!
* Rested 3 full minutes between ladders, took the ladder nice and slow - no rushing.....
Swings
* went well, should have shortened the rests, 30 seconds was to long
