mwod and my own wod

MWods - hip flexion and external rotation 100903

My own again today (something to do betweeen fran and heavy fran      lol)

3RFT
Ring Support holds x 15 secs
KTE attempts x 7
SDHP @ 14kg / 30lb x 15

Done in 9.08 mins

Holds were tought than I expected broken into 10,5 - 8,5,2 - 7,3,3,1,1
KTE attempts are slowly, very slowy inproving think I got higher than ever before today        but broken into 3,2,2 - 3,2,2 - 3,2,1,1
SDHP unbroken and felt good to get to doing these as my foot is finally becoming more usuable at last - still need to be careful but it's getting there.

c/o 5 x decline situps

NB My glutes really know to them deadlifts yesterday groan!!