Tuesday, July 8th, 2014

Strength

Adv/Inter
Back Squat
7min EMOM
1 @95%

Beg
@ moderate weight (+5lbs)

WOD

Rx
50 Double Unders
10 Muscle Ups
10 KB Shoulder to OH (24/16)
50 Double Unders
8 Muscle Ups
8 KB Shoulder to OH (24/16)
50 Double Unders
6 Muscle Ups
6 KB Shoulder to OH (24/16)

Inter
25 Double Under Attempts
10 Seated Banded Muscle Ups
10 KB Shoulder to OH (20/12)
25 Double Under Attempts
8 Seated Banded Muscle Ups
8 KB Shoulder to OH (20/12)
25 Double Under Attempts
6 Seated Banded Muscle Ups
6 KB Shoulder to OH (20/12)

Beg
50 Singles
10 Box Drills
10 KB Shoulder to OH (16/8)
50 Singles
8 Box Drills
8 KB Shoulder to OH (16/8)
50 Singles
6 Box Drills
6 KB Shoulder to OH (16/8)