Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
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Notes, tools, articles and ephemera:
- Bartendaz getting down on South Beach last year.
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500 row (1:47)
BW bench (180)
1000 row (3:59)
BW bench (180)
2000 row (8:35)
BW bench (180)
29:32
Rd 1:
100 ft lung 30 and 40 lb kb
30 26" Box Jumps
20 Dead Hang Pull ups with 10 lb weight
Rd 2:
100 ft lung 30 and 40 lb kb
30 26" Box Jumps
20 Dead Hang pull ups
Rd 3:
100 ft lung 30 and 40 lb kb
30 26" Box Jumps
20 Kipping Pull ups
Rd 4:
100 ft lung 30lb dumbells
30 26" Box Jumps
20 Kipping Pull ups
39 minutes and change
200 du's
100 du's
25 OHS 65#
20 ring dips
4 rounds 31:27
100' walking lunges, 1 pood
30 box jumps 20"
20 dead hang pull-ups, green band
29 minutes or so
Three rounds, first two with 30 pull ups, last one with 20. Mixing kipping with vest and dead hang with db
23:32
Muscle ups 10 total, mixing dead hangs and kips in 2's and 3's.
Rx'd
26:57 (vest,vest, db, db)
K2
35:34 (20 lbs, 20" box, Red band) 35:34