Tuesday, September 13, 2016


Skill:  Bar Complex (Minimum of 3 sets)

L3: 2 Kipping Pullups + 2 CTB + 2 Bar Muscle Ups
L2: 2 TTB + 2 Kipping Pullups + 2 TTB
L1: 3 Beat Swings + 3 Knees to Chest + 3 Beat Swings

WOD: 

21-15-9

CTB
HSPU
GHD’s

L3: CTB/HSPU/GHD
L2: Pullup/ HSPU/ Abmat Situp
L1: Ring Rows/ Pike PU/ Abmat Situp