8/19/13 Monday

Performance

A1. Back Squat @ 30×1; 3-5 reps x 4 sets, 
Rest 90 seconds

A2. Strict Pull-Ups (supinated) @ 21×0; Max Reps x 4 sets
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension), 
Rest 90 seconds

B. 
For time:

30 Wall Balls 
(40 for advanced) 20lbs/14lbs to 10’/9′

400 Meter Run

20 Burpees

400 Meter Run

30 Wall Balls (40 for advanced)

 

Competition

Wod will be posted at gym