4/16/15 Thursday

Performance

A1. Weighted Pull-Ups; 2-3 reps x 3 sets, rest 30sec

A2. Dips; 12-15 x 3 sets, rest 90sec

B1. Strict BW Pull-ups; AMRAP x 3 sets, rest 30

B2. Banded pushdowns 20-25 reps/arm x 3 sets, rest 90sec

+

Four sets for max calories/reps of:

60sec of AD @ 90-95% effort

-Rest 60 seconds

60sec of Rowing @ 90-95% effort

-Rest 60 seconds

60 seconds of Burpee broad jumps

-Rest 60 seconds

 

Competition

Wod will be posted at gym