Posted on Sep 29, 2014

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in12 minutes of:
10 x DB Renegade Rows
20  x Box Jumps reps 24″/20″
200 Meter Run

 

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