January 16, 2015

Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps

Rest 4 minutes and complete three sets.