Wednesday, April 27, 20011

For Time:
You may use bands for your pull-ups and ring dips as long as you are able to hold yourself over the bar for 5 sec and do a support hold for 5 sec. If you cannot hold yourself over the bar, do ring rows. If you cannot do a 5 second support hold on the rings do push-ups.

10 pull-ups
10 ring dips
200 meter run
9 pull-ups
9 ring dips
200 meter run
8 pull-ups
8 ring dips
200 meter run
7 pull-ups
7 ring dips
200 meter run
6 pull-ups
6 ring dips
200 meter run
5 pull-ups
5 ring dips
200 meter run
4 pull-ups
4 ring dips
200 meter run
3 pull-ups
3 ring dips
200 meter run
2 pull-ups
2 ring dips
200 meter run
1 pull-up
1 ring dip
200 meter run