8/7/13

wall ball
SKILL:
Back Squats – 4 sets of Max Reps @ Body weight (or 50-60% of max) in 20 seconds, Rest 3 minutes between sets
WOD:
Tabata Mash-Up – Alternate Sit-Ups & Air Squats For max reps
CASH OUT:
3 sets of 14 Kipping Pull-Ups followed by two sets of 7 Dead Hang Pull-Ups

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