3 Rounds:
15 Unbroken Pull-ups
45 sec rest
15 Unbroken Wall Balls
45 sec rest
15 Hip Extensions with 15lb DB
45 sec rest
10 Unbroken Ring Dips
post wod fuel: 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel
pull-ups: chin over vertical plane of the bar
wall balls: ass to grass
ring dips: biceps to rings, full extension at top
Everything was unbroken and felt strong. My left shoulder is tweaked slightly from who knows what, so the next 3 days will be focused on making sure everything is prepped and ready for Saturday.
Love the video; I watch that one from time to time! You are gonna crush it on Saturday. Can't wait to see what the workouts are and how awesome you'll do.
Posted by: Jaala | November 11, 2009 at 04:02 PM
thanks jaala!
hopefully the workouts are fight gone bad, opt 3, an 10 minutes of double unders again!
Posted by: jenkins | November 11, 2009 at 09:01 PM