Box and STO

10 Rounds Shadow Boxing 
1Min/20s

The 36 Snake Turns Over, lots of effort
 

REST DAY

Back got irritated from GGK.  F!

Goun Gee Kuen

Goun Gee Kuen x3  2-3 minutes between set

Pretty demanding, needed to warm up more, first set was not intense enough.  All together feeling it today.

Hill Repeats

Schedule 10x100M hill runs w/ 10 decline pushup at top

Nice steep (15-25 grade) for 80M and 20 Flat at top.

Gassed out on rep 8, so didn't bother doing last two.  Wanted to make sure I kept the pace high and under 30 sec. for the run.

A partner would have helped for this WOD.

Ring Dips

9/24/11  WOD
10 X 1 min shadow box with 20 second rest

5 minute rest, then,

10 Rounds for Time

5 Ring Dips

10 Pushups

50 Single Unders

15:12 

Feel pretty good..  Rested on Friday, and did 36 Snake Turns Over on Sunday

tough one

10 Rounds for Time

4 Hand Stand Pushups

8 Pullups

12 Kettlebell swings (1 pood)

30 second plank

22:55

Felt pretty good, demanding workout.  Could shave a minute off pretty easily with pushing harded.