Warmed up with dragon planks or what ever they are called.
The WOD was:
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15
seconds
45lb barbell Turkish Get-up, left arm, 5 reps
Single arm hang left
arm, 15 seconds
45lb barbell Turkish Get-up, left arm 5 reps
30 second
L-sit hold
My time was 18:06
My L-sit sucked, more like 120 degrees than 90. Legs were sore before I started but the running went better than I thought it would. Good WOD to end the three day cycle on. It had lots of movement to get out soreness and lungs could catch up on the hangs and get-ups.
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