WOD: Friday, October 25, 2013

 (A) 3x1 Minute Hand Stands 

(B) In 12 Minutes, work up to a

  • 3RM Weighted Strict Pull-Up  OR
  • 3RM Weighted L Pull-Up  OR
  •  5RM Barbell Row  (This is your movement if you do not yet have body weight, strict pull-ups. )

(C)  In 10 Minutes do the same movement you did in part (B) for

  • 4x3 Weighted Strict Pull-Ups @ 75% of 3RM OR
  • 4x3 Weighted L Pull-Ups @ 75% of 3RM OR 
  • 3x5 Barbell Rows @ 75% of 5RM 

(D) 3 Minutes Mandatory Rest

(E)  For Time: 15-12-9 of

  • Wall Balls, Unbroken, with 20/14 ball to 10 foot target (Targets coming soon. For now, aim to hit 8" to a foot over the plywood)
  • Kipping Pull-Ups or Banded Strict Pull-ups (Comp: Chest-to-Bar Kipping Pull-Ups, Unbroken ... No Butterfly today. No exceptions.)  
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