March 22, 2017

Warm Up-

400m Run/Jog


5 Walk Outs

7 Scap Retractions (Hanging from pull up bar, shrug up & pause)

9 Russian Baby Makers



In a 3 Minute Window:

300m Run (1 Lap) *modify to 200m Run if necessary

12 Pull Ups

*Max effort KB Swings (53/35) in remainder of Time

5 Rounds

Rest 2 Minutes between Rounds

**Score= Total Swings completed!


Purpose should be to push hard on the run, & pull ups, & then hang on with the kb.  2 Minute rest should allow adequate recovery!!

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5139 North Loop 1604 W #107
San Antonio, TX 78249