4 Rounds of:
400 Meter Run
15 Sumo Deadlift High Pulls 95/55 lbs.
10 Getting out of the pools
OR HQ:
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
For time:
Run 800 meters
15 left-legged pistols (sub wt’d step-ups on 20″ box)
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols.
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