8 July 2015

Warm Up:
Row 400-500 m at 50% pace
Shoulder activation
3 x 10 air squats for quality

Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets

WOD:  JACKIE  Compare to Sept 16. 2014
1000m Row
50 Thrusters 45#/35#
30 Pull-Ups

Rx2:  Low bar pull ups

MOD:  Ring Rows

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)