“humpday 10.16.13”

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Warm-up:

          10 push-ups/8 pull-ups/10 sit ups x2

Skill:

           c2b pull-ups

Strength:

        L-Sit: 4xME

        3x1min max cal row

WOD:

        12 amrap

        30 ring dips

        30 c2b pull-ups

        30 box jumps (24/20)

        30 c2b pull-ups

        30 ring dips

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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