Wednesday 21 July 2011

Weighted Pull up
3/3/3/3/3

3 Rounds for time
Advanced: 5 Power cleans @ 85% one rep max
                  10 L-pull ups
                  20 Pull ups
Intermediate: 5 Power cleans
                      7 L-pull ups
                      15 Pull ups
Beginner: 5 Power cleans
                10 Hanging leg raise
                15 Pull ups or horizontal rows  

Cool down with 2 minutes aggregate plank