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WOD 11.7.17

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Function
A1. Chin ups
4 x 10-20 seconds, rest 1 minute

A2. Seated Arnold Press
4 x 8-10 rest 1 minute

Fitness
A1. Strict Pull ups
4 AMRAP sets, rest 1 minute

A2. Seated Arnold Press
4 x 8-10 rest 1 minute

Performance
A1. Weighted strict pull up
4 x 6-10, rest 1 minute

A2. Seated Arnold Press
4 x 8-10 rest 1 minute

Conditioning
For time
9-15-21:
Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
Box Jumps (20/16, 24/20, 24/20