10/11/14 – Saturday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
4 Rounds of
4 Jumping air squats
4 Pull-ups
10 Sec plank hold (Athlete counts – 1001, 1002, etc.)

WOD

3 rounds for time of:
30-second L-sit hold (Sub – plank hold or Hanging L-sit)
20 Pull-ups
10 Thrusters (135/ 95 #)

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