September 2, 2014

A.  For Time:
(Teams of 2)
21-18-15-12-9-6-3

• Wall Balls 20/14
• Burpees
• Sit-ups

* 400 m. Run after every odd set.

B. Pull-up Progressions

• Ring Rows 3x20
• Strict Pull-ups/Band 3x8-10
• Weighted Pull-ups 3x4-6

C. Back Squat (% based off 1RM)

• 1x10 @ 55%
• 3x5 @ 75-85%
• 1x15 @ 55-60%

*Rest 2 minutes between sets.