Three rounds for time: Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 8:52
This was a PR but I was hoping for a better time. It was dark and I passed the 400 mark on the first run. On the last round the custodian locked me out of the weight room on my last run. I banged on the door and no one heard inside due to the loud music so I had to pop the door which took a little extra energy. This probably cost me another three seconds or so but, outside of that there is no way to get faster other than to just start running faster. I went as fast as can be done with KB and Pull-ups and don't think these exercises can be done quicker without cheating the full motion. Bottom line, I gotta run the 400 in around 80 seconds.
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