WOD 04/30/2014

Warmup:  Run 400 then 2 Rounds not for time of 10 pushups, 10 air squats and 10 ring pulls
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Strength:

Floor Press  3 x 3 reps

then

3 Attempts Max Strict Chin Ups
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WOD: Run 400 Meters

Then

3 Rounds for time

10 Chest 2 Bar Pull Ups

20 Hand Release Push Ups

30 Air Squats

Then

Run 400 Meters