12, 9, 6, 3 of the following
2 pood kettle bell swings
2 pood dumbell thrusters
pull-ups
GHD situps
RD 1 - 3:47
RD 2 - 3:30
RD 3 - 2:22
RD 4 - 1:12
Total time 10:53
The dumbell thrusters were pretty hard. I had trouble keeping my arms together in the top of the lift. I had to break up the first two sets - 6,6 and 5-4. That is why the time got so much faster in the last two rounds. Good quick heart pounding WOD. Definatly had to explode for the thrusters. Everything else went pretty smooth.
I finished up with 8 40 yard sprints. with about 55 to 54 seconds rest between each.
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