WEDNESDAY 30.09.15

A: Perform 3 x max reps of strict chest to bar pulllups or commando grip pullups.

B: AMRAP in 10 minutes of: 5 burpees, 10 ball slams, 15 squats. 

Rest for 3 minutes then: 

AMRAP in 8 minutes of 400 run, 30 second plank hold, 10 pushups. 

Rest 3 minutes then max DU in 3 minutes.