Thursday December 22 2011

SWOD

Take 15 minutes to get 1RM weighted pullup

(assisted Pullups)
Max Effort Deadhang Pullups every 2 Minutes. 2 Second count at bottom.

CWOD

3 Rounds
1 Minute Max Effort Squats (Unbroken)
1 Minute Max Effort Double Unders (Unbroken)
1 Minute Max Effort Pushups (Unbroken)
Rest 1 Minute