Tuesday, 23 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
For time:
1 mile Run
50 Wall Balls, 20/14#
40 Box Jumps, 24/20”
30 Burpees
20 Power Snatches, 95/65#
• 30-minute time limit.