Wednesday January 7, 2015

Strength
Strict pull-ups
4 x unbroken max effort ...

Wod:
4 Rounds
- 10 burpees
- 15 unbroken wall balls (20/14)
Rest 1 minute
**If you break on the wall balls there is a 250 m row penalty to be done after the wod for EVERY time you break.

Beginner:
100m penalty instead of 250