Timed Sets

Buy in:

• Russian Pull up Program
• day 4
• 3,3,2,1

WOD:

• Press or Push Press (16kg)
• switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

** 7 RPM
** all push presses

• Press+Windmill 
• switching every 3 reps
• 2 rounds
• 3:00 w/ :30 off

round 1 - 14kg
round 2 - 12kg
** 4 RPM

• Swing (16kg/ 14kg)
• 3 rounds
• :30/:30 for 3:00 w/ :30 off
• 16kg - 1st 2 rounds
• 14kg - last round

• Squat (14kg)
• NONSTOP 5:00

** all racked squats
** 6 RPM

NOTES:
** really thinking I should drop my weights for the press/push press and the squat. I can do it with the heavier weights, but I am way on the bottom or not hitting the Rx'd RPMs......