11152012

Fitness

Bottom to Bottom Box Squat (Goblet) 4×6

5 min AMRAP

5 Banded Strict or Standing Pull Ups/15 Double Under Attempts

Rest 5 Minutes

5 min AMRAP

15 knee Push Ups/15 Knee Ups

Performance

Bottom to Bottom Box Squat (Back) 60% 4×6

5 min AMRAP

5  Strict Pull Ups/15 Double Under Completions

Rest 5 Minutes

5 min AMRAP

15 Push Ups (Toes)/15 Knee to elbow

Competition

Bottom to Bottom Front Squat 60% 4×6

WOD:

5 min AMRAP

5 weighted Strict Pull Ups/15 Double Under Completions

Rest 5 Minutes

5 min AMRAP

15 Push Ups/15 Knee Ups