2015-09-12 WOD

WARM

std warmup

MAIN

A. Crossfit warmup (added to above)
3 rounds
{
10s samson stretch/leg
10 PVC OHSquat
10 situps
10 supermans
10 pullups
10 ring dips
}

B. "Helen". 3 Rounds for time of
{
400m run
21 KBS 53#
12 pullups
}
time: 10:20 (PR of 1:09)

C. partner wod, split work evenly
{
2k row (4 rounds of 250m each)
200 DU (1 did one set of 50 unbroken, then second 50 I tripped up a couple times)
100 wallball (5 sets of 10 each)
50 burpess (10,10,5 each)
}

I added:

D. MU Work
2 strict MU