Posted by: PCAD on: October 14, 2009
Warm-up
Skipping 5:00 (decent pace)
2 rounds: 5 push-ups, 5 pull-ups, 5 kb swings @ 16kg, 5 squats
Strength
3 rounds:
3 x HSPU
3 x Tuck Pull-ups @ 5 kg (plate between knees)
WOD (met-con intensity focus)
For time:
21 Burpee box jumps
21 KB Swings @ 24 kg
15 Burpee box jumps
15 KB Swings @ 24 kg
9 Burpee box jumps
9 KB Swings @ 24 kg
Time: 10:24
Notes
- Took short rests between each movement and between rounds
- Burpee box jumps were fine, felt it a little in my lower back in the swings
Food
