2014-09-24 WOD

WARM
std warmup
200m run

MAIN

6 minutes for each movement/couplet. Either finish the work and rest remainder of time, or time cap at 6 min and move on to next part:

A. 0-6 min
- Row 1000m
-15 burpees over rower
(I finished in about 5:30)

B. 6-12 min
- 60 KBS 53#
- 100 DUs
(I just barely finished this one, with like 5s to spare)

C. 12-18 min
20-15-10
{
medball clean 20#
deadlift 185#
}
(I got through the 20's and 15s, but never got back to the set of 10s)

D. 18-24 min
- 800m run
- 40 T2B
(I got the run done, and 32 of the T2B)

I added:

E. Ladder of 1-2-3-4
{
BarMU
HSPU
}

F. 2x5 L-sit pullups