Fitness - WOD 7/8

Today was my first WOD at my new CrossFit gym: Level 4 - CrossFit Seattle. I was amped to get in there and establish dominance. . . sike, haha. I still get nervous before every WOD but I also felt like the new kid in class. I do miss the Kirkland CrossFit fam, hey guys!

Anyway, todays WOD was a goodie. We did some exercises I've never done before. First we started with a warm up and 2 max sets of dips, ring dips or muscle ups. I chose the ring dips because I wanted more of a challenge then regular dips and I've never tried a muscle up before (although, I'm pretty confidant I could bang a couple out). So, the ring dips were a good compromise. Next time though, I'm gunning for muscle ups.
Set 1 - 16 Ring dips
Set 2 - 12 Ring dips

WOD: 4 rounds for time of:
5 Single arm kettle bell snatches - 18kg (39.7#)
5 Single arm kettle bell clean & jerks - 18kg (39.7#)
5 Single arm kettle bell thrusters - 18kg (39.7#)
400m run

Time: 14:19
Calories burned (including dips, WOD, Sabota sit ups): 573

The way it worked is we did the three KB movements all with one arm, switched and went through them with the other arm, then did the 400m run.

I'm not too happy with this time but considering these were all new movements for me, it will do for now. They felt a little awkward and I lost my balance a couple times in the first two rounds but I eventually got a feel for it and found my rhythm. I feel like I easily could have shaved a minute or two off my time If I were more familiar with these movements. My legs felt good on the runs though.

We ended with something that was also new to me: Tabata sit ups. All Tabata means is 8 rounds of: 20 seconds on, ten seconds rest, of any movement. It ends up being a total of 4 minutes. You can do Sabota anything (ex. Tabata thrusters, Tabata pull ups, Tabata hang power snatch. . . etc.)