Tuesday, Oct 12, 2010

A1. Pull-ups: Advanced 1 arm pull-up x 1 (per arm); Beginner x 3 (negatives) Intermediate x 3 (static)

A2. TGU x 1 (per arm)

Advanced do 5 Rounds, Beginner and Intermediate do 3 Rounds

rest 60 seconds

B1. 20 unbroken pull-ups or AMRAP - rest 45 sec

B2. 10 unbroken OHS 95/135 lbs - rest 45 sec

B3. Run 400 meters at 90% intensity

Only time the run.

Rest 3 min.

3 Rounds