3/23/15 Monday

Performance

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 BW Pronated Pull-ups + 6 BW Supinated Pull-Ups

*If you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups

Station 2 – Bench Press x 8 reps

 

B. For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups

 

Competition

Wod will be posted at gym