2014-10-08 WOD

WARM
std warmup
200m run
3 rounds
{
10 wallball 14#
10 KBS 36#
}

MAIN
A. 4x400m sprint, 2min rest b/t
1:13 (PR!), 1:16, 1:19, 1:20

B. 21-15-9 of
{
KBS 53#
Ring Dips
T2B
}
time: 9:27

I added:

C. 100 DU Challenge
43-18-30-9

D. HS Holds
1 for 1 minute; 2 for 30s each but shifting left right 90/10%