- dislocates
- rotational dislocates
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 5X4 C&P with pullups (14kg)
cash out:
- Swings (20kg/16kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- as follows:
- 2 rounds 2 handed 20kg
- 4 rounds alternating hands on the minute 16kg
- 1 round DARCY swings 16kg
NOTES:
c&p
* only used the 14kg today. was pressed for time so I concentrated on form
* NOT a good workout - rushing to get through
* rested 2 minutes between each ladder, 3 minutes after the 4th ladder
Swings
* good
