Monday 1/13

CFP: A. Four sets of:
Weighted Pull-Ups x 2-3 reps
(any grip, no kip)
Rest 20 seconds
Strict Pull-Ups x Max reps
Rest 2-3 minutes

B. Four sets for times of:
500 Meter Row
Rest 4 minutes

CFF: A. Four sets of:
Pull-up negatives
Rest 20 seconds
Strict Ring Rows x Max reps
Rest 2-3 minutes

B. Three sets for times of:
500 Meter Row
Rest 4 minutes