Dec.4/14

Strength: Pull-ups 15 minutes

3 sets 3 reps strict C2B with a 2 sec decent

2 sets 2 reps strict pull-ups with a 2 sec decent

1 set max reps your choice of pull-ups

*** 90 second rest between each set ***

WOD:

3 Rounds

250m Row

10 Box Jumps (30/24)

10 Back Extensions (35/25)

10 KB Swings