WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 dips
10 assisted pull ups - 30#
WOD: 100430
Same as 100426, just reversed order.
Pack:
40 Burpees - 20-20, 1st set was fast, second slow and deliberate.
35 Sit-ups (incline) - unbroken
30 Kettlebell swings, 1 pood (35# DB) - unbroken
25 Pull-ups - assisted: 9 (30#) - 5 (30#) - 4 (40#) - 4 (40#) - 3 (40#)
20 Handstand push-up progressions: 10 knees on bench, 5-5 feet on bench
13:58
I scaled this up from the reverse 4 days ago, doing 5 more reps of each, and still shaved exactly a minute and a half off my time.
CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga 4
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