pull-ups

130728

AM
10 min row @ Z2
5×10 HBBS (narrower stance) on 2:00 SO @ BW (185)

PM
Four sets for times of:
400 meter run
10 Deadlifts (315/215 lb.)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets
8:30; 9:13; 9:29; 9:20

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130720

Signed up for my first official competition. Comp date is August 10. I better start kicking things in high great for the next 3 weeks and try and get some lungs back.

Game of midnight gold last night. Definitely tired today!
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps.)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps
B.
Six rounds for time of:
400 meter run
165/115 lb. Squat Snatch x 3 reps
Pull-Ups x 15 reps
23:00

C.
100 bandie sit-ups (red monster Minnie)