8/20/14 Wednesday

Performance

A1. Weighted Pull-Ups @21X0; 2-4 reps x 5 sets, 
rest 60sec

A2. 
L-Sit from bars/rings; 30-60 second hold x 5 sets, rest 60 sec

*
if you cannot do this consecutively, accumulate the time

 

B. 
AMRAP in 5 minutes of:

10 Pull-Ups

10 Wall Balls (20/14#)

 

Competition

Wod will be posted at gym