WEDNESDAY
18/03/15

A.
Glide kip; 8-10 reps
Shoulder dislocates; 8-10 reps
Power kip; 4-6 reps
Hindu Press ups; 12-15 reps

B.

12 minutes to establish:
1-RM Strict Weighted Pull-Up

then

3 minute AMRAP: Strict Pull-Up

C.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Toes to bar