Wed, Nov 30 2106

A. 5 Rd Combo: 3 strict Pull Up + 3 Chin over + 3 C2B

* mod: 5 x 5 strict Pull Up (or use tough bands)

B. For Time – 16:00 Cap

400 Meter Run (or 5 laps)

30 Pull Ups, at completion of 30 = 50 Air Squats before run

400 Run

25 Pull Ups, at completion of 25 = 50 Air Squats before run

400 Run

20 Pull-up, at completion of 20 = 50 Air Squats

*each break of pull up = 200 Meter Run (or 3 laps)

**advanced= 15/10/5 BMU or 30/25/20 C2B