WEDNESDAY 9.10.14

Workout of the Day
Strength/Skill:
2 Sets:
Max Strict C2B Pull-ups
Max Strict Pull-ups
Max Kip C2B Pull-ups
Max Kip Pull-ups
THEN:
Deadlift 8 reps @ 50% of 1RM
Deadlift 8 reps @ 60% of 1RM
Deadlift 8+ reps @ 70% of 1RM

then
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

Post your results to the Whiteboard.