Competitors 03/30/2013







7×2 pause at the knee snatches heaviest possible

3 sets of weighted pull ups, strict pull ups, max set of kipping pull ups

each set consists of not coming off the bar.

3 sets of weighted ring dips, strict, max set of kipping.


Tabata Something Else!

complete 32 intervals of 20 seconds of work followed by 10 seconds of rest for the following:

pull ups

push ups

sit ups

air squat


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