WOD: Monday 24/04/2017

**CrossFit Senior Teens @ 4.15pm**

Strict Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets, building to today’s 1-RM effort - use bands or add weight as needed to meet rep range.

then:

Three rounds for time of:
400m Run
20 Pull-Ups
10 Handstand Push-Ups

Post weights and times to comments.

Huge Congratulations to these guys who ripped it up at The Digger's Oath Throwdown at PerFit Health & Wellness in Ballarat!! Did us all proud guys - Well done!!