Wednesday June 17 workout: flags? Sub?

edited June 2015 in New Questions
In looking at the posting it calls for flags. I presume that this means the human flag thing that could only happen for me if I were lying on something horizontal while gripping the pole.

If so, any good subs, as my mass to strength ratio simply will not allow for this yet? (250#, 6'4" and can only manage a single unassisted pullup an hour).



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