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9/13/2017-Beginner Workout of the day

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Wednesday 9/13/2017

Warm-up: EMOM 9, alternating:
a) 8-10 Perfect Burpees

b) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings, light-to-moderate weight
c) 0:15-0:30 Hang on Pullup Bar

Gymnastic Strength :  15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD: 3 Rounds For Time: TIMECAP: 14:00
Level 3/2/1
3/2,2/1,2X Sub Rope Climbs, 15′ Ascent

20/15/10 Burpees
15 Sumo Deadlift High Pulls, 95#/65#, 75/55, 45/35(KB)