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10/4/2017-Workout of the Day

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 Warm-up: 3 Sets For Quality:
5 Strict Pullups or Pullup Negatives
10 Pushups
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
20 Superman Extensions w/Pause at top

Gymnastic Strength: 15 Minute Volume Accumulation: 
1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support

WOD:  AMRAP 9:
level 3/2/1
15 Deadlifts, 245/165, 205/135, 95/65, 75/55

15 Sit-Ups 

Extra Work- Choose based on Needs.

A) Reverse Sled Drag- Build to Max Effort 100′ Set Notes Find the heaviest weight you can hit without stopping. Slowing down is fine.

B) Half Kneeling Press/Kettlebell Row

4 Sets for Quality:
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side