15 July 2013: 20 Minute AMRAP of Legs like Jello

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Warm Up: 

3 Rounds of:

10 Samson Stretches

10 Sit Ups

10 Flutter Kicks

Skill: Pull Up Practice

Pick One or more and do 5 Minutes of:

Band Pull Ups

Ring Pull Ups

Strict Pull Ups

Kipping Pull Ups

Weighted Pull Ups


20 Minute AMRAP of:

20 Back Squat Jumps (45 lb Bar)

20 Wall Ball Shots (14 lb W; 20 lb M)

20 Push Ups

20 Box Jumps (20″ W; 24″ M)

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