- Pullups:
- 2X3 unweighted
- 1X3 10# weighted vest
- 100 12kg swings
WOD:
- 4 rounds:
- :30 seconds rest between rounds
- 20kg 15/15
- 16kg 25/25
- 14kg 35/35
rest 1:00
- 1 round
- 20kg 15/15
- 16kg 25/25
- 14kg 40/40 (forgot to stop at 35)
Cash out:
- 140 12kg swings (a la Tracy)
- 20 tr
- 10 sw tr
- 5/5 X2
- 10/10
- 5/5 X2
- 10 sw tr
- 20 tr
NOTES:
** forearms were burning after the 5th round, but still had more energy in me, so I knocked out 140 more swings to make 1000 for today - now there's only 1500 more to do for the week!LOL
** used competition bells for the wod!
** 1000 swings today
running total of swings for week 4: 1000
