7 December 2012; “1941”

Warm-up – Self 5 minutes

Strength – Payday Pull-ups!!! Get 50 RX Men’s or 30 RX Women’s Pull-ups and get a free month at AllSport CF….remember Max attempts must be filmed!!!

Skill – Powerclean 5×3 LIGHT!

Strength – 15 minutes to work up to a 3 RM Powerclean and Jerk

WOD – December 7th, 1941

10 Strict Windshield Wiper Pull-ups

10 Wallball

8 Strict Windshield Wiper Pull-ups

15 Wallball

6 Strict Windshield Wiper Pull-ups

20 Wallball

4 Strict Windshield Wiper Pull-ups

25 Wallball

2 Strict Windshield Wiper Pull-ups

30 Wallball

Note *Athletes capable of RX Muscle-ups will do MUs 5/4/3/2/1 in place of Pull-ups