Workout:

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Anthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run,Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.

Compare to 040605.

Benchmarks:

30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 100326.

“Dedication, Determination and Perseverance” with Court McGee byAgain Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Outlaw CrossFit – video [wmv] [mov]