4 June 2015

Warm Up:
Roll Out
Dynamics
Theraband Shoulder Activation

PULL UP:
Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Beat swing practice/kip work
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  60 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

WOD:
21-15-9
Thrusters/Burpees
75/55

Rx2:  45/35

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 20 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None