Tag Archives: Pull-ups

December 16, 2011

Posted on 27. Dec, 2011 by .

0

3 rounds for time of: Run 400m, 21 Kettlebell Swings, 12 Pull-ups.

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December 9, 2011

Posted on 27. Dec, 2011 by .

0

10 rounds for time of: 5 Pull-ups, 10 Push-ups, 15 Squats.

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