12/18/15 Friday

Performance

A1. L- Pull-Ups; 5-7 reps x 4 sets, rest 45sec-1min

*Scale Option – Strict Pull-Up Progression + 20-30sec L-Sit (accumulated)

A2. Single Arm Kettlebell Clean and Press; 8-10/arm x 4 sets, rest 45sec-1min

A3. Row Sprint; 150 Meters x 4 sets, rest 45sec-1min

 

B. Complete as many rounds and reps as possible in 7 minutes of:

30 Wall Balls (20/14 lbs)

20 Box Jumps (24″/20″)

10 Toes to Bar

 

Competition

Wod will be posted at gym