6/11/10; Roundhouse kick

5 rounds:
400m
10x box jumps
10x push jerk (40# DB)
10x burpees (lateral hop)
10x kb swing (55#)

-then- (without resting)

100 DUs
75 kb SDHP (55#)
50 K2E (knees to elbow)

Total time- 37:23

Warm up- Nothing. I started cold because the weather was starting to get hotter and I knew this was going to take a while. I'm not sure that this had any adverse effects on the WOD.

WOD- First round completed in about 3:40, the next was about 4:00, each round afterward seemed to linger around that time or just a few seconds shorter. My total time for the first part of the WOD was around 22:20. I was gassed and my shoulders were screaming at this point. I think that this WOD did a good job of hitting the shoulders from every angle. My DUs were split into 10 at a time, with long, lung burning, air gasping breaks in between. The kb SDHPs weren't much better. I could only manage to get 8 or 7 in a row before failing. Then k2e...ugh. That morning I worked out with a buddy and we did 10 sets of 10 pull ups, just alternating till we hit 100. Having done that in the morning and then the WOD left my brip and lats smoked. I busted those up into 10 sets of 5. So for the last part of the WOD, which I should have done in less than 8 minutes, took me nearly twice as long. Smoker...I loved every minute of it.

3-2-1...GO!