7/11/14 Friday

Performance

A1. Weighted Pull-Ups @ 21X0; 2-4 reps x 4 sets, rest 60sec

A2. 
L-Sit; 30-60 second hold
x 4 sets, rest 60sec

*If you cannot do this consecutively, accumulate the time

 

B. 
AMRAP in 5 minutes of:

10 Pull-Ups

10 Wall Balls (20/14 lbs.)

+

Rest 5min

+

AMRAP in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges

*beginners perform 10 walking lunge steps

 

Competition

Wod will be posted at gym