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07/01/2014 WOD

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Tuesday 07/01/2014

Warm Up:

3RNFT:
Row 200
10 Banded Good Mornings
5 Ring Beat Swings
1 min Handstand walk or HS hold practice

Strength: (20 Minutes)

Back Squat 3@9 (Load Drop 5%)

WOD: (for time)

Level 1
10 Overhead Squats 65/45
18 Ring Rows/Box Dips
20 P.clean 95/65
14 Ring Rows/Box Dips
30 Deadlifts 135//95
10 Ring Rows/Box dips

Level 2
10 Overhead Squats 135/95
9 Muscle Ups or Sub
20 P.clean 155/105
7 Muscle ups or Sub
30 Deadlifts 245/165
5 Muscle ups Or Sub

Level 3
10 Overhead Squats 135/95
9 Muscle Ups
20 P.clean 225/155
7 Muscle ups
30 Deadlifts 315/225
5 Muscle ups

Extra Credit:

15 Minute Max strict
Pullups
Ring dips
Switch as needed, avoid failure and make effort to beat last weeks score

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