December 30th, 2015

Skill: 15 minutes to work on pull-ups

Athlete's Choice of...

1.) Strict Pull-ups

2.) Banded Pull-ups

3.) Dumbbell Rows

4.) Lat Pull-downs

Conditioning:

For Time 20 Shoulder-->Overhead (135/95)

40 Pull-ups

Cash Out:

3 Rounds (NOT for time)

5 Muscle Snatch

10 Lateral Raises