- 3X3 pullups
WOD:
** copied from Tracy Reifkind's Blog (11.25.10)
- 12kg swings
- 10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)
- 1st rotation
- 16kg swings:
- 10 tr x 1, 15 sec work/rest (10 sw)
- 1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
- 2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
- 3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
- 4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
- 5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
- 6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
- 7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)
1 minute rest
total 16.25 minutes, 410 swings
total swings for the December challenge week 2 (12.8-12.15) : 1410
