Friday 12-7-12

For all you CF “nerds” out there- Who’s the guy in the red shorts (circa 2006)?

Pull Up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

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Run 3x400M

Rest 2:1 (ie rest twice as long as it takes you to run each 400).

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Max L-Sit x3

If you cannot do an L-Sit, you have 3×10 knees to elbows.

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