13 July 2015

Warm Up:
Row 500-700 m at 60% pace
Shoulder activation exercises

RETEST PULL UPS:

Phase 1:  3 attempts at one strict pull up
If failed attempt after 3 tries, 3 attempts at strict pull up with smallest band possible
Phase 2:  attempt 5 unbroken strict pull ups
Phase 3:  One max set of unbroken pull ups
Phase 4 & 5:  Weighted 3 RM max weight strict pull ups

WOD:
"MARY"  compare to Nov 3, 2014
20 MIN AMRAP
5 HSPU
10 Alt Pistols
15 Pull Ups

Rx2:  self assisted pull ups or jumping pull ups w/controlled descent/band/pole assisted or off the box pistols, L seated dumbbell presses for HSPU (as heavy as possible while maintaining good form) or pike hspu off box

Cooldown:
Mobility