200m sprint
5 pullup burpees
20 pwr clean squat & press
10 muscleups on bar / or 20 inverted rows and 20 dips
20 hollow rocks http://www.youtube.com/watch?v=ttk8RdiIHzA&feature=related
20 dive bomber pushups http://www.youtube.com/watch?v=ttk8RdiIHzA&feature=related
5 pullup burpees
3 comments:
4 RFT: 40:18
1x as rx'd, 3x wimpier version:
200m sprint
5 pullup burpees
1x 20 pwr clean squat & press(95#), 3x10
20 inverted rows and 20 dips
20 hollow rocks
1x 20 dive bomber pushups, 3x10
5 pullup burpees
42m flat
3 rounds, as rx'd, minus the 200's
complete failure
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