9/24/2009

Warmup:
dynamic stretching
20 air squats
10 chinups (7 chinups + 3 ring rows)
3x5 pistols each leg
10 chinups (5 chinups + 5 ring rows)

WOD:
For time: 18-12-6
Deadlift, 225lb (155lb)
Wall Ball, 20lb (14lb)

5:29
Definitely started very quickly then really slowed down significantly. Have to make sure I'm getting full ROM when doing those quick DLs.