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Thursday 7/11/2013 WOD

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Warm up

The Coach says game

Dynamic Stretches

 

Strength/Skill

Level 2

Toes to bar practice

4 T2B on the minute every minute for 4 Mins

After proceed to workout prep

Set up bar and take 3-4 attempts to build up to workout weight.

superset with 5 strict ring dips

 

Level 1

Kipping practice

toes to bar progression

Workout prep

Take 3-4 attempts to work up to working weight

 

Training

8 min AMRAP

Level 2 (advance)

8 Dead lifts (225/155lbs)

8 Toes to bar

8 ring dips

 

Level 1 (beginner)

8 Dead lifts (155lbs/110lbs)

16 Ab mat sit ups

8 Push ups

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