buy in:
- 2 rounds
- 20 DARCY swings (16kg)
- 10 pushups
WOD:
- 5X4 C&P with pullups (14kg & 16kg)
- as follows:
- ladder 1: all 14kg (since I also use this as a warm up set)
- ladders 2-5:
- 1-3 rungs: 16kg
- 4th rung: 14kg
cash out:
- Swings (20kg)
- 3 minutes
- 30 seconds on/ 30 seconds off
- 2 handed
- Swings (16kg)
- 3 minutes
- 30 seconds on/ 30 seconds off
- DARCY Swings
NOTES:
C&P
** very happy to see I am getting back to using the 16kg!
** cleans looked good =)
** felt the first 2 ladders were moving fast, so I made myself rest 3 minutes between the rest of the rounds. (rested 2 minutes after the first round)
Swings
** FUN!- its always fun when its less than 5 minutes ;)
** consistently swung 18 swings per 30 seconds - 108 swings today.
