Friday, September 12, 2014

Strength
3×8 Pause Back Squats (3 sec pause)

Adv/Inter
Build up to a heavy set

Beg
Build up to a moderate set

WOD

RX
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU

Inter
10 Box HSPU
15 Banded Pull-ups or seated ring pull-ups
20 Burpees
25 Double Under Attempts
20 Burpees
15 Banded strict pull-ups
10 Box HSPU

Beg
5 Push Ups
10 Ring Rows
15 Burpees
30 Single Unders
15 Burpees
10 Ring Rows
5 Push Ups