Saturday January 24, 2015-

HPA-GOLD:
For Time:
150 Wall Balls @20/14
150 cal Row
150 DU's
+
20-30 Minute Airdyne @Z1

HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 4 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 6 sets rest :90
B1. 3-4 Ring Muscle up + 3-4 Strict Ring Dips x 7 sets rest :45
B2. 5-7 Strict Handstand push ups + 5-7 Kipping handstand push ups x 7 sets rest :45
**both B1 and B2 should be done in unbroken sets**
+
2 sets @ HIGH effort:
30 Wall Balls - 20lb/14lb
20 CTB Pullups
rest 2 min b/t sets