- 1 round
- 10 halos (8kg)
- 10 wall squats
- 10 push ups
WOD:
- 5X4 c&p with pullups (14kg & 16kg)
cash out:
- Swings (16kg)
- alternating arms each round
- 30 seconds work/ 30 seconds rest
- 8 minutes
NOTES:
c*p
* clean is improving! MUCH less banging of the forearms today =)
* since I use the first ladder as a warm up I used the 14kg only
* all the rest of the ladders I did as follows:
- 1st rung - 16kg
- 2nd rung - 16kg
- 3rd & 4th rung - 14kg
* rested 2 minutes between ladders 1 and 2 - rested 3 minutes between ladders 3 and 4
Swings
* very happy with form!
* averaged 18 swings per 30 seconds
* only did one arm swings today- just for fun =)
