17 July 2015

Warm Up:
200-400 jog @ easy pace (50%)
Ankle/calf/hip/achilles mobility

1 MIN MAX DU (compare to Jan 30, 2015)

Shoulder activation
Phase 1:  None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2:  As many strict pull ups as possible in 9 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None - work 3 sets max ring dips, 3 mins rest
Phase 5:  None - work 3 sets max ring dips, 3 mins rest

WOD:  TRIPLE 1's  (compare to July 14/14)
1000 m Row
100 DU
1 mile Run (1600 m)

Cool down:
Phase 1:  4 x 1 flexed arm hang max hold
Phase 2:  8 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice
Phase 4 & 5:  Muscle up transitions on rings, no press out or Russian dip transition no press out