110103 Run, Overhead Squats, Pull-ups

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener skill transfers.
5 pull ups blue band pin 4 feet 12" apart, 5 begnner ring rows feet under rings, OHS 5 with dowel, 5 @ 8kg, 200m elliptical lev 2

MONDAY 110103 Run, Overhead Squats, Pull-ups

Puppies:
3 rounds for time of:
Run 200-400 meters - sub 400 meters elliptical lev 2
15 Overhead squats, 18 pounds / 8kg (broken 10,5)(7,8)(5,7,3)
15 Pull-ups (assisted or beginner okay) - blue band pin 4 feet 12" apart rnd 1 & 3 (broken as req), beginner ring rows feet under rings rnd 3 (unbroken)

Done in 18.49 mins (includes approx 14 secs each walk to and from elliptical machine)
Times were
400m 2.13, OHS 1.51, Pull ups 1.35
400m 2.30, OHS 2.11, Ring rows 1.09
400m 2.29, OHS 2.36, Pull ups 2.10 

OHS were tough but I got them done phew. My right knee was clicking quite badly through the OHS - it used to be my right knee when I first started CFit then they were both fine now the right knee has started??? If only KStarr was in the UK!!

C/O only stretching and foam rolling