2012-12-29 WoD

WARM
std warmup
10 pushups on medball
10 ball slams
400m run

MAIN
A. 3 rounds of
{
30s ball slam 20#
30s pushups (feet on medball)
}
counts: 18/15, 20/12, 18/12

B. 3 rounds of
{
30s pullups
30s air squats
}
counts: 12/20, 9/20, 9/24

C. 3 x 100m sprints, 90sec rest b/t

D. Did 2x3 ring pullups