December 22nd, 2015

zinger fni 12.11.15

Today’s WOD

A. Build to a 3RM back squat in 15 min

+

For max reps:

90 sec strict pull ups

REST 90 sec

90 sec strict HSPU’s

REST 90 sec

60 sec strict pull ups

REST 60 sec

60 sec strict HSPU’s

REST 60 sec

30 sec strict pull ups

REST 30 sec

30 sec strict HSPU’s

* Score is total pull ups + HSPU’s

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With an 8 min timer:

Row 1000m, in remaining time AMRAP wall balls – score is wall balls

Notes:

  • L2 will try and preform their HSPU with feet on a box and torso in a piked position or perform dive bombers( feet on floor torso as piked as possible)
  • L1 keep working on push ups till we get down to the floor, replace pull ups with ring rows

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