27/10/14

Board 1 1. 5 Negative Pull Ups x 3 2. 10 Ring Rows x 2 3. 15 MIN AMRAP 10 Deadlifts #225/155 400m Run Board 2 1. Skill Set NOT for time: 5 Weighted Muscle ups 10 Strict Muscle ups…

1. 5 Negative Pull Ups x 3

2. 10 Ring Rows x 2

3. 15 MIN AMRAP

10 Deadlifts #225/155

400m Run

1. Skill Set

NOT for time:

5 Weighted Muscle ups

10 Strict Muscle ups

15 Kipping Muscle ups

2. AMRAP 20:

10 1-arm DB Snatches (5/side), 70/50

15 Calorie Row

Rest 90 seconds between rounds.