- Weighted Dead Hang Pull-Ups (3 sets of 3, 2 sets of 1)
I bet these ladies could rock some max-effort weighted pull-ups like nobody's business.
3 rounds for time:
- 400-meter run
- 20 sumo deadlift high pulls (with a 95-pound barbell)
- 11 handstand push-ups
My sumo deadlift high pulls were a bit wobbly, and I need to work on stringing together more consecutive reps of handstand push-ups. Also, my range of motion suffered as the HSPU reps increased; my coach had to put an Abmat under my head to help me scale this move a bit.
Still, this workout wasn't bad at all, and I felt great afterwards (i.e., I didn't feel like collapsing in a pool of sweat and tears). Result: 13:36.