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Workout for Monday January 16th 2017


Skill/Lift:

A1) 5 sets

8s deadhang
+ 8s bent arm hang
+ 8s chin over bar hold
+ 8s bent arm hang
+ 8s deadhang

or perform same sequence on rings
up to a red band is allowed on the pull up bar

A2) single leg step ups

5 sets of 6/6 @3131

Conditioning:

"Tesla"

2:00 max reps cal row C2
rest 1 min
2:00 max reps burpee
rest 1 min
2:00 max reps double unders
rest 1 min
2:30 max reps cal row C2
rest 3s
2:30 min max reps burpee
rest 30s
2:30 max reps double unders
rest 30s

Accessory:

2 min dowel sit
30s lean and loiter