By jordyNovember 14, 2012Uncategorized Strength 4x Max Effort Strict/weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps) Conditioning 16 Min AMRAP 8 Chest to bar Pull-ups 8 Burpees 8 Overhead Walking Lunges 45/25lb plate Gracie!! Doing work on the Ring Rows! Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) Related