130906 Friday

Day 5
WOD 130906

warm-up = 800m run

sustained effort drill:  thrusters – 75/45
3:00 – 15 seconds max effort, 15 seconds rest

WOD…
AMRAP in 20:00 of:
6 pull-ups
12 push press – 95/65
18 squats

L1 – assisted, unassited pull-ups
L2 – ctb pull-ups
SK
– “L” pull-ups, pistols (18 total)… “L” pull-ups must be strict, no
kipping into “L” position each rep, and pistols must go at least butt to
ball, no exceptions on this one… if you go SK, you gotta do it as rx’d.