24 July 2015

Warm Up:
Upper Body Lift
Lower Body Lift
Shoulder Activation

WOD:
Complete as many reps as possible in two minutes of the following (1 min rest btwn mvmts):
A)  Muscle ups
B)  Alt kb weighted pistols 55/35
C)  Strict HSPU
D)  Strict supinated grip chest to bar chin ups
E)  1 attempt max L sit off dip bars (in two minute cap)

Rx2:
A)  Ring Dips
B)  Alt KB weighted pistols 35/20
C)  Kipping HSPU
D)  Strict supinated grip chin ups
E) 1 attempt max L Sit off dip bars

MOD:
A)  Bar Dips
B)  Alt pistols
C)  L seated DB Press 35/25
D)  Box Pull Ups
E)  1 attempt max L sit off dip bars

MOD2:
A)  Box dips
B)  Box pistols (alt)
C)  Low bar push ups
D)  Ring Rows
E)  Max effort hold on dip bars, focus on maintaining perfect hollow body position

Cooldown:  Tabata yoga holds (2 rounds each)
A) Downward Dog
B) Garland pose
C)  Eagle
D)  Child's pose