08.31.16

Fitness
A1.pull-ups X 3-5 X 3; rest 0 seconds
A2.90/90 rotation X 4 alt X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B1.ring FLR X 20-30 seconds X 3; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 3; rest 60 seconds

Performance
A.High hang snatch @ 65-70% X 2 X 4;rest 30 seconds
B1.5-6 pistols X 3 (do not alternate) ; rest 30 seconds
B2.50 meter double KB OH carry X 3; rest 30 seconds
B3.L-sit X 6.6.6 seconds X 3; rest 60 seconds
*add weight to pistols if 5-6 are easy