January 24 2014

Posted by on Jan 24, 2014 in WOD's | Comments Off

5 Sets of the following
 
5 Pullup negatives (5 second descent)
5 HSPU ( your most difficult scale)
*rest should be similar to strength training
 
then
 
Row
1 minute on 1 minute off for 20 minutes
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109