Monday, December 2, 2013


6x 3/6 FS/BS @ 90% of 1rm FS – rest 3 minutes (increase as needed)4×3 weighted pull-ups + ME strict pullups (load with db between feet – drop after 3 reps & complete as many unweighted, unbroken strict pullups as possible) Rest 60 seconds.    WOD  “Flight Simulator”  **alternative (surprise) challenge for those still working on du’s