Jon & Eric MIA

WOD)
WE ARE SHOTING TO DO THIS IN UNDER 10 MIN.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

1)
Single Arm (white machine) Seated Row
10,8,6,6

2)
Single Arm Cable Pulldowns 10 each arm +
Shrugs (100 reps @ 225#)
Keep doing the pulldowns until you are finished with the shrugs

3)
3 Rounds of
4 minutes on spin bike (increasing resistance each minute) +
Calf Machine 20 reps +
Overhead Back Extension 20 reps