4RFT
- 800 Meter Run
- 40 KBS (16/24)
- 20 Pull-Ups
32 min cap (8 min rounds)
Can scale back to 3RFT
Finisher: Three sets of:
- 30 sec Side Plank (left)
- 30 sec Hollow Hold
- 30 sec Side Plank (right)
- 30 sec Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
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