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]
5 + 400m run
5+400m at 30:42, time expired while on the last run.
5 + 400m run. L-sit pullups probably not up-to-standard there towards the end, but Rx’ed otherwise