7/7/14

A ) Back Squat: 5 sets x 1 reps at 90%, rest as needed between sets

B1) Kipping Pull Up: 3 x max reps -2 unbroken, Rest 1 min

B2) Chest To Bar Pull Up: 3 x max reps -2 unbroken, Rest 2-3 min

C ) 2 rounds – 100% effort each time, but try to stay consistent:

12-9-6

Wall Ball (14/20lb)

Pistol (alternating…so set of 12 would be 6 left, 6 right leg)

+ Rest until you are fully recovered

*Post results to comments.

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