30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080512.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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5 comments:
DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
3 x 3 x 395
PC:
3 x 3 x 210
stiff leg kickbacks
3 x 5 x 50
SU x 200
DU: 3 x 35
SU x 200
ab twist: 100 x 20
Did 120 pull-ups with bands & 120 dips. 29:00
11:13 as Rx'd
followed by a 20 minute run
Had to get a little jump on the last 5, though.
deadlift- 5x3 @ 315
bench- 5x3 @ 265
cleans- 5x3 @ 135
PS: 42,47,52,57,62,67,72,75(pr)
DL: 95,115,135,185,205,225
Shrugs 7x3 95,115,115,125,135,145,155
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