Tuesday 21.12.14 WOD

Pull Ups

Max Chin Above Bar Hold


Inverted Row

Max Chest to Bar Hold


4 Sets of 50% Unbroken Reps

*if over 10 on strict pull up test add weight

*if over 20 on inverted row test change body angle

12 Minute AMRAP

12 DB Hammer Curls 35/20

8/6 Arms Only Assault Bike

24 DB Renegade Row 35/20

16/12 Legs Only Assault Bike