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You probably won't be trapped
in East Germany any time soon.
But facing off against the Berlin Walls
on Mudder Day will be just as daunting.
The two walls are 10 feet high.
To get over them, you'll need to
perform an explosive leap, followed
by a controlled hang drop off the back.
This exercise develops
the explosive power
you'll need to leap up and grab the
top of the wall and the arm strength
you'll need to immediately
pull yourself over.
Alternate legs, and try
to get your chin way up.
Use a normal pull-up bar if you
don't have the equipment shown here.
Do this enough, and
your legs and shoulders
will become the concrete
steps your teammates use
to climb over Berlin Walls.
Once you've mastered regular pull-ups,
it's time to take things up a notch.
The top of the Berlin Walls
are an unforgiving place.
And this nasty version
of the classic pull-up
will develop the stamina for
prolonged a wall-hang and the power
to move your body laterally as you hook
your leg and get over top of the wall.
Remember to alternate
directions so you're equally
strong on both sides of your body.
The focus here, building
your core strength.
Be sure to keep your shoulders
square and alternate arms.
If you don't have access to the
equipment we're showing here,
improvise by using one-arm cable
rows alternating with plank
holds between sets.
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