Quick workout before today’s hike… CF Mainsite WOD from Oct 15.
10 rounds for time
- 2 x Ring Muscle Ups
- 4 x Hanstand Pushups
- 8 x Kettlbell Swings @ 32kg
Then accumulate
- 30 x Straight Arm Pullups
Then 3 rounds of
- Max reps Single KB Bent Rows @ 32kg per side
- Rest 1 minute between sides
Results: Metcon 17:43. Rows 10/10-10/10-8/10.