CFFB 090713

DWOD

3 rounds:
45s at the top of a pullup
15s rest
45s GHD situps
15s rest
45s walking lunges with 35lb plate overhead
15s rest
45s to run 100m or 200m
15s to rest

Scoring was 1 point for a successful 100m run, 2 points for 200m run.  My rounds were 2-1-1.  This one was brutal.  My situps were the most consistent, pullups went from a solid 40 second hold in the first round down to 10 s tops in the last round.  It's really hard to do when you're huffing and puffing.  Trying to run at any kind of clip after lunges was a bitch.

Extra credit:
3x8 bench @ 135 for explosiveness; short rest, maybe 2 min
1xME bench @ 185 with sling shot (got 7)