WOD: Tuesday 1/12/2015

Four sets of:
Weighted Pull Up x 2-3 reps
Rest 15-20 Seconds
Strict Pull Up x Max Reps
Rest 15-20 Seconds
L-Sit x 30-45 Seconds (accumulated)
Rest 2 Mins

then:

Four Rounds for Time - In Teams of Two:
12 Dumbbell Renegade Rows
Run 400m
(Partition the reps however you see fit, and stay with your partner on the run.)