WOD for 7/14/16

Strength:
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

WOD:
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

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