I QUICKLY with almost no warm up whatsoever, got dressed and went across the street to bang out a quick workout. I wanted to get a quick workout before the SU basketball game but didn't think I'd have time. Since it was pushed back a bit I got in a quick WOD.
I did Karen (150 wallball) plus 90 DUs for time.. this is the first 2 parts of the 12.4 WOD and wanted to see how my time would compare to what I recently did.. but this time with no warm up.
I did o.k. and think if I just practice wallballs every now and again I'll improve on the time.
I did 2 sets of 15 reps and the rest were 10 reps.
I think I need to do 4 sets of 15 at least and then the time will drop quite a bit. I could do more sets of 11 also and slowly minimize the time and feel fresher going into the next movement.