Strength & Conditioning: 24 November 2015

Strength:

A: Continue Russian Pull Up Program from previous 3 weeks.  
Try to add one more rep. Sets of 4-8 reps, adjust weight/difficult if more than 4x8

B:  Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.

WOD:

90s Min ME Cal on a Rower
Rest 30s
90s ME Push Ups
Rest 30s
90s ME Rope Climb or Ring Rows. (1 Rope climb = 15 rings rows, 2 rope climbs = 30 rings rows etc.)
Rest 30s
90s ME Slamballs
Rest 30s
90s ME Burpees