Tuesday 08.11.16

a. Weighted Kipping Pull-up, 3 x max reps

- Use a dumbbell, hold between thighs or ankles.

Aim for 8-10 reps per set as a minimum

Scale: Max reps pull ups or band pull ups

b. 2 rounds for time:

30 jumping pull ups

200m run with sandbag (25/20)

12 db farmers carry and deadlifts

- For the db farmers carry and deadlifts work heavy as possible. Do 3 reps every 6 metres

Suggested loads are (50's/30's)

- If organised we will run this in 2 waves with a 12 minute cap and judge / counter :)

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