WOD Class Monday 1/20/14

Angela, Amy, and Elaine all attended our external rotation slumber party last Friday and had a blast!  They talked about boys, their hair, and other very important things.


Strength/Skill
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds


WOD
For time:
40 Wall Ball Shots 20/14#
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots 20/14#