2 December 2013 – “Pay Day Pull-ups!!!!”

Warm Up: Jog, PVC, Hip mobility

Strength 1:  Pay Day Pull-ups

RULES:  Only applies once per member (only Unlimited or 3X Week Paid Members), MUST be filmed by a Coach, Chin over bar every single time and Full Extension at the bottom of the Pull-up! 50 for Men and 30 for Women for a FREE Unlimited Month at AllSport CrossFit. and yes, that means NEVER coming off the bar!!!

Strength 2: Front Squat – 10,8,6,4,2

WOD:

3 Rounds For Time

20 Straight Leg Sit Ups

30 KB Swings (53/35)

40 Wall Ball (20/14)

12-2-2013