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07/22/2014 WOD

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Tuesday 07/22/2014

Warm Up:

3 Rounds:
3-5 Muscle ups or beat swings
3-5 Hand stand pushups or pike
3-5 Dips
3-5 Pullups
10 Ring Rows
* Pick a rep range that allows skill Development, not fatigue.”

Strength: 22 Minutes

3@9 Deadlift (Load Drop) 2-3%
No more than 2 Drop sets

WOD:

Level 1-
21-15-9
Pull-ups (Use Oly Bar/Band As Needed)
Shoulder to Overhead 65/45
Level 3/2-
21-15-9:
Chest to Bars/Pull-ups(B.A.N)
Shoulder to Overhead, 135/95, 105/75,

Extra Credit:

3×10
A Hip extension + 5 Sec static
B Bottom up KB press
C Strict Toes to bar

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