4223 Tuesday 9/23/2025

A
3 rds
Run 1 lap
10 russian swings
Max hang - chin over bar

3 rds
Run 1 lap
10 hollow rocks
Max dead hang
(15 min)

B
14 min EMOM
Min 1: 30 Double Unders
Min 2: 1 Rope climb

C
4 Rounds
Run 400m
8 Pullups
-Rest 2 min-
*Scale pullups to go unbroken. Goal is to keep pace of 400's within 5-10 sec.
*16 min timecap