Oh. Im. Gee. It's 3 hours post wod and I am still messed up. Thanks to Matt H. for keeping an eye on the 6:30 crew so I could workout with them.
4 rounds for time:
100 ft Bear crawl holding 30 lb Dumbbells
10 Step Ups to 20" box (alternating legs) holding 30 lb DBs
10 Push Press 30 lb DBs
10 Single-Arm Dumbbell Swings R 30 lbs
10 Single-Arm Dumbbell Swings L 30 lbs
Time -- 18:48
Rx for this was 25's for women. I used 30's because Katt and Brooke did. I kinda wish I had done 25's ... I think it would have been much harder on the lungs because muscle fatigue/failure wouldn't have slowed me down as much. Oh well, faster next time. I am seriously still sick to my stomach.