Warm up with 1-mile run, not for time.
Complete as many rounds as possible in 20 minutes of:
-15 Chest to bar pull-ups (kipping is allowed).
-30 second L-sit hold (ok to bend knees).
Most rounds win.
Example of L-sit hold below. These can be done on a dip bar too.
http://www.youtube.com/watch?v=ZpQ7Mb_3Dyg&feature=related
It was good to see all the scores last week! Keep 'em coming!
Good luck!
