19032013

Warm up.
Stretching.
 3 rounds
20 Lunges
10 Ring Dips
10 HExt.

1. W. Pull up (strict)
    EMOM in 10 min
    +10 x 6 in 7 min
   +10 x 5 in 3 min

2. 90 % effort
    400 m Run
    21 KBSw 24 kg
    12 Pull up