Tuesday November 4th, 2014

Tuesday November 4th, 2014

Strength:

1) Strict pullups 3-3-3-3-3-3

2) Choose one of the following:

a) 3 sets max effort unbroken strict HSPU

b) 3 sets max effort unbroken strict shoulder press @ 65% of 1RM

WOD

9 burpees

400 m run

15 burpees

600 m run

21 burpees

800 m run

then

3 min AMRAP of strict pullups

rest 1 min

3 min AMRAP of DUs