11-24-14

AM

A1. HS Hold facing Wall. 75 sec accumulation. 1 min rest. (unb)

A2. False Grip Sup. Grip Pull up Hold on Rings. 35 sec accumulation. 1 min rest.  (unb)
x5

B. Ring Support w/ ext rot. 150 sec accumulation. (30s sets)

C. Archer Pull Up. 20 reps (as perfect as possible) not for time. (10 per side)

PM

5 rounds for time

50m Front Rack Walk 125#

2 Rope Climbs
9:58