"Helen"

Three rounds for time of:

Run 400 meters
21 Kettlebell swings 53 lb bell
12 Pull Ups

Clean 3-3-3-3-3-3-3

"J.T."

21-15-9 reps of

Hand Stand Push ups
Ring dips
Push ups

subs:
Handstand Push-up Variations…[wmv]
3 regular dips for every one ring dip

Five rounds for time of:

95 lb Sumo deadlift high pull 15 reps
20 lb Wallball shots 15 reps
Towel Pull ups 15 reps

Rest Day

Darin at the New River Gorge West Virginia

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Why do we do so many pull-ups again?

For time:

50 Pull-Ups
50 Box Jumps 24 inch Box
50 Push Ups
50 Deadlifts 135lbs
50 Knees to elbows
50 Double Unders