30 Rock

3 rounds for time:  

800m run
10 pullups
10 clapping pushups

Post time to comments.  


Workout Notes:

  1. New standard - For Rx, feet must leave the ground in the up phase of clapping pushups. See pic (Beth). This is not as obvious in the demo vid, but it's there. 
  2. This is a flat out sprint. You are on the clock today. Push it if you are ready. It lasts less than 20 mins. Our fastest finishers got it done sub 14:00 last time. 
  3. You don't have many rounds to do the pullups and pushups today.  It's only 30 total movements each.  This means you can't waste them.  To get the most benefit, study the movements carefully and perform them with extra attention to form and intensity.  If you do them right, you won't need more to see progress.    

The GPP Jumping Pullup 
How to do a Kipping Pullup
Gain strength to do pullups  


Last practice of the year with @americafirstjazzdancers! Thanks ladies. You are amazing!