Pre-WOD:
As many American KB swings as you can in 2 minutes. your score = weight x reps
28kg x 50reps=1400 (40 reps in first set!)
WOD:
Up and back ladder -
10 competition push-ups
20 double-unders / 60 single-unders
30 sit-ups
40 squats
50 cockroaches
600m run
time=10:01
Post-WOD:
repeat pre-wod with same weight = only managed 30 reps so buggered!
then netball game
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