10 June 2015

Warm Up:
Roll out
Dynamics
Squat therapy
Shoulder warm up (pick your own exercises)

Phase 1:  5 x 3-5 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.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets


Back Squat: 4-4-4-4

WOD:  11 MIN CAP
Dakota Games #15.4
Row 1000m
21-15-9
Power Snatch (#95/65)
HSPU

Rx2:
Same weight
Push Ups

MOD:
Hang power snatch any weight appropriate
Low bar or other assisted push up

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)
Phase 5:  None