2017-10-28 WOD

Was a 2 person workout, but I showed up early and needed to get the work done, so did half the work as if working w a partner.

WARM
std warmup
500m row

MAIN

A. for time
{
75 wallball (half of 150) (5x11, 2x10)
~30s  pinch-grip hold 15# plate w straight grip hold
}
200m run

B. for time
{
75 pullups (5x6, 9x5)
~20s plank hold, feet elevated
}
200m run

C. 3 rounds for time
{
25 KBS 36# (Rx was 53#)
10 burpees
~1min OH Plate hold 25#
}
200m run

D. for time
{
75 cal airdyne
75 ball slams 20#
}
200m run

Total for A-D above was ~40min. There was a screw up w the timer