Monday 4/27/2015

A) 400 m Run
2 Sets, not for time of:
Super Man Hold x6 (Hold for 3 sec ea. rep)
Nose to Wall x20 Sec
L-Hang x15 Sec

B) 4 Sets of:
Strict Pull-up x Max
Rest 90 sec
Strict Dip x Max
Rest 90 sec

*Score total pull-ups completed seperately from total dips completed.

C) 4 Sets, ea. for time of:
400 m Run
12 Alternating Single Arm Dumbbell snatch
10 Burpee to 4″ Plate

Rest 3 min

*Score fastest and slowest Round.

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