1.29.2016

Warm Up

Run 400m or Row 500m

Then 2 Rounds

  • Scap Pull Up x 10
  • Bar Tap x 10
  • Dislocate x 10

Workout of the Day

A. 3 Sets

  • A1: Wide Grip Pronated Pull Up x 5-7 – Rest 60 seconds
  • A2: Supinated Grip Pull Up x 5-7 – Rest 60 seconds
  • A3: Kipping CTB Pull Up x max unbroken reps – Rest 2 minutes

B.

In teams of two, alternate sets to complete 4 each of:

  • Burpee x 15
  • Run 400m

 

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