RoP - moderate day

buy in:

• 10 halos (8kg)
• 20 swings

WOD:

• 5X5 c&p ladders with pullups (14kg)

cash out:

• Swings (16kg)
• 7 minutes
• 30 seconds on/ 30 seconds off
• alternating arms every round - 
• last round DARCY swings

NOTES:
*rests after ladders as follows:

• rested 3 minutes after ladders 1&2
• rested 3.5 minutes after ladder 3
• rested 4 minutes after ladder 4 

* rests after rungs as follows:

• rested 1 minute after 4th rung in 4th ladder
• rested 1.5 minutes after 4th rung in 5th ladder

* good workout today, but its the 3rd day in a row I've worked my lats and posterior chain, and I am feeling it!!