8/13/15 Thursday

Performance

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

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

 

B. On a Continuous clock perform:

AMRAP in 5 minutes of:

10 Pull-Ups

10 Wall Balls

+

5min rest

+

On the 10min mark, perform:

AMRAP in 5min of;

10 Toes to Bar

10 Jumping Lunges (beginners perform walking lunges)

 

Competition

Wod will be posted at gym