1/4/15 Monday

Performance

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Strict Supinated Pull-Ups x 6-12 reps or Rope Climb x 2 ascents

Station 2 – L-Seated DB Press x 10 reps or Strict Handstand Push-Ups x max-unbroken reps

Station 3 – Weighted Inverted Hamstrings x 10/leg or Alternating Pistols x 10/leg

 

B. In teams of two, complete as many rounds and reps as possible in 12 minutes of:

5 Chest-to-Bar Pull-Ups

10 Dips (Bench/Bar/Ring) or 10 Push-ups

15 Wall Balls (20/14 lbs)

P1 performs 5 pull-ups, P2 rests, P2 performs 5 pull-ups, P1 rests…P1 performs 10 dips, P2 rests, P2 performs 10 dips, P1 rests…etc…

 

Competition

Wod will be posted at gym