Friday, May 20, 2011

A. pull-ups
Beginners: 1 negative x 5; rest 60 sec
Intermediate: 1-5 chin-ups or pull-ups x 5; rest 2 min
Advanced: 1 arm chin-ups x 5 (2 per arm); rest 2 min.

To prepare, be sure to do two arm scapula retractions and for advanced folks, one arm.

B.
200 meter sprint
12 deadlifts 155/105 lbs
200 meter sprint
9 hang power cleans 155/105 lbs
3 rounds For Time

rest 5 min

C. 3 Wall walks
30 double unders
3 rounds For Time