Wednesday 171129

Strength:
Strict Pull-up Ladder
Perform 1 rep, drop from the bar.
Perform 2 reps, drop from the bar.
Perform 3 reps, drop from the bar. Etc.
Continue until you can no longer do a pull-up.
Must start from dead hang hollow body position to chin over the bar, full extension of the arms at the bottom of each rep.
WOD:
'Rankel'
20 min AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 American KB Swings 70/53
Run 200 Meters