For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots