buy in:
- rotational dislocates
- dislocates
- 2 rounds of:
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 5X3,5,7 C&P with pullups (14kg)
cash out:
- Swings (16kg)
- 10 minutes
- 45 seconds on/ 15 seconds off
- alternated 1 arm swings by the minute
- 26 swings per minute
- finished cash out - waited 3 minutes
- knocked out 40 continuous 1 arm swings (16kg)
- TOTAL Swings: 300
NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!
