Warm Up: – 3 rounds NFT
200m medball run
7 hanging knee tuck to L-sit
7 ring pullups / deep ring rows
Skills: – Inverted hangs / Inverted pikes
Inverted hang pullups
WOD: – Last completed : 8/16/13
4 rounds – individually timed
Run 400m
Rest 1.5 min between runs
