Conditioning: 17 Dec 2014

Strength:
Using the same assistance or weight as last week.  If you got all 24 pull-ups last week decrease assistance or increase weight

EMOTM for 12 min

• 2 pull-ups

then

• 3x1 negative (on last one dead hang as long as possible)

WOD:
5 RDS

• 1 min max effort: 15m sprint (tag at line)
• rest 30 seconds
• 1 min max effort: abmat sit up
• rest 30 seconds
• 1 min max effort: double kb push press (16k/12k)
• 1 min rest

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