Workout of the Day

4 rounds, each 4 minutes, of:
Run 400 meters
Max reps squats (rounds 1 & 3)
And
Max reps ring rows (rounds 2 & 4)

Rest exactly 2 minutes between rounds
Score is the total number of reps competed at the end of each round

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Non Nobis 161013

4 rounds for time of:

400m run
12 reps bench press @ 2/3 bodyweight
12 strict pull-ups

Transfer your data from here.