“Missy”

4 Rounds for time of:

10 Pull-ups
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Ring dips
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

My time: 15:32, rx weight, bar dips

Not a bad workout, but my shoudlers and arms were DEAD by the end! Wow!!

Warm up this morning included running. 400-200-400-200-400 with one min rest in between each "sprint". Note, I don't actually sprint much. ha ha

My times:

400m 1:54
200m 0:51
400m 2:05
200m 0:52
400m 2:00

total time: 11:42
total run time: 7:42

This is a 10 second improvement over last week, but by no means a PR. Working on it though...I'm working on it!