Posted on Jan 31, 2015

Five sets of:
Weighted Pull-Ups x 2 reps or Strict Pull Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

Against a 4-minute running clock:
500 Meter Row
20 x Box Jump-Overs 24/20″
Double-Unders x Max Reps

Rest 4 minutes and complete three sets.

Open Extras.

Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

Four sets for times and efficiency:
10 Box Jumps (30″/24″ – Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
Rest 2 minutes

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