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WOD 20160920

19
Sep

WOD 20160920

Strength
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

Metcon
10 KB Plank Row (no push up) (55/35 lbs) (5rt/5lft)
20 Box Jumps (24″/20″)
Run 200 Meters

12 Min AMRAP

ZP Leaderboard

Weighted pull up weight

Strict pull up max (your best of 4)

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