Saw this pic on Main sight and thought it was motivating as hell because I know what that shirt says on the front.
So I've been out since Thursday because a stupid newbie couldn't follow directions and wanted to be billy badass. Long story short the idiot screwed up a judo throw and fell on my knee. My knee is currently screwed up. New resolution: do not train with green Krav Maga Students, they know enough to hurt you but don't have the control or maturity to follow instruction. Enough about that I'm going to concentrate on upper body for the next couple of weeks.
Warm Up:
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
WOD:
25 Pull ups
6 Body Weight Bench
20 Pull ups
4 Body Weight Bench
15 Pull ups
3 BodyWeight Bench
10 Pull ups
1 body Weight Bench
5 Pull ups
Pull Ups must be done unbroken or set starts over.
For Time
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