20091211
WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5
3 Sets
Tuck L-hang x10sec
Kb Swings x10
STRENGTH
Squat 1x20
WOD
3rounds for time of:
Row 500 meters
15 Pull-ups
30 Box jumps, 20 inch box
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5
3 Sets
Tuck L-hang x10sec
Kb Swings x10
STRENGTH
Squat 1x20
WOD
3rounds for time of:
Row 500 meters
15 Pull-ups
30 Box jumps, 20 inch box
posted by Jerimiah at
20:30
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