Monday 3.14.16

A.  

Every 2 minutes, for 12 minutes:

Station 1 – 1-2 Weighted Pull-Ups + 2-4 Strict Pronated + 2-4 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8-10 reps @ 20X1

B.  

For time:

Row 1000 Meters

Immediately into...

3 Rounds

10 Handstand Push-Ups

20 Wall Ball Shots 20/14 lbs