Thursday 7.13.17

A.  

Four sets of:

Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0

Rest 60 seconds

GHD Sit-Ups x 10-15

Rest as needed 

B.  

Three sets for max reps against a 3-minute running clock:

Row 400/300 Meters

Max Reps of Gymnastic Skill of your choice 

(Muscle-Ups/Strict Pull-Ups/Handstand Push-Ups etc.) 

Rest 3 minutes