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07/29/2014 WOD

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Tuesday 07/29/2014

Pre-Game: (before class)

Banded Pull Apart- Super series

Warm Up:

Run 200m,
3-6 Strict chest-to-bar pullups,
3-6 Strict ring dips or sub,
6-12 wall ball shots,
5-10 Toes-to-bar

Practice not fatigue


22 Minutes
Strict Press 3@9 (Load Drop) 5%


10-9-8-7-6-5-4-3-2-1 Deadlifts
L1-115/75 L2-185/125 L3-225/155

Run 200M Between each Round

Extra Credit:
A.3xME Rest 60sec- Strict HSPU + Kipping Hspu+ Max handstand hold
B.3x ME L-sit tuck or L-Sit rest 60 sec
C. 3 x 10+10 sec static hug the Twinkies

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