8/6/2009

Warmup:
Light 400m run
Dynamic stretching
lunge stretching
a couple of kipping pullups

5 reps OHS w/ PVC
5 Wallball (10-11 ft target, 20 lb ball)
5 KB Swing (didn't see what size my "team" chose, but don't think it was 24kg, prob 16kg)
then same rotation 10-10-10, 15-15-15

5 mins rest, then

For time:
400m run
30 ring dips
30 push-ups
800m run
20 ring dips
20 push-ups
1 mile run
10 ring dips
10 push-ups

subbed jumping ring dips (though I am closer to being able to do a couple of ring dips on my own)
Can't remember time and I think it was wrong on the whiteboard... I am pretty sure it was
24:57.