Thursday 31, Decmeber 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Metcon:

31 of each of the following except for the row/run 310 meters fo that
HSPU
Ab mat sit ups
Push ups
Pull ups
Y - whY not box jumps

N - kNees to elbows
Evil wheels
W - floor Wipers

Y - whY not burpees
Everyone rows
All do KB swings
R - jump Rope
Squats goblet