Wednesday, July 6th, 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
Strength/Skill
(alternating sets)
1a) Deadlift: 3 x 5
1b) Strict Pull Ups: 3 x Max Effort
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.
WOD
4 Rounds for Time:
400m Run
7 Chest-to-Bar Pull Ups
7 Ring Dips
40 Double Unders
• Post time to comments; Scaled MU to 4:1 chest-to-bar pull-ups and ring dips
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (alternating sets; if added to Main Session, perform after Conditioning)
1a) Push Press: 3 x 3 – absolute heaviest possible, rest 60 sec.
1b) Pendlay Rows: 3 x 5 – heavy, rest 60 sec. DEMO VIDEO
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