130718 Day 4

Day 4
WOD 130718
A.M. WODs
Open Gym, 10-12
Oly Practice, 4:30 & 5:30
Basic Training, 6:30-8

warm-up

sustained effort: pull-ups
3 rounds of:
max effort pull-ups
rest exactly 1:00 between efforts
effort is terminated once you stop for more than 3 seconds or drop from the bar
L1 – assisted or kipping
L2 – ctb
SK – strict

WOD…
For time:
12-9-6
ghd sit-up wall ball shots – 10/14 @ 8'target
sit-up stand-up
sandbag burpee clean & jerk jump overs