Tuesday 10.25.16


Four sets of:

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes



Against a 4-minute running clock, complete the following for times:

100 Double-Unders

30 Wall Ball Shots 20/14 lbs. 

Max Reps of Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups  in remaining time

Rest 3 minutes, then repeat for a total of 3 sets.

Andrew Malek-Zadeh