March 22, 2017
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
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!!