FRIDAY, 22 July 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds
WOD
"Hotshots 19"
Six rounds for time:
30 Air Squats
19 Power cleans, 135/95#
7 Strict Pull Ups
Run 400 meters
• Post time to whiteboard / comments.
COOL DOWN/STRETCH
Coaches choice (pigeon, couch, banded shoulder)
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