3 July 2015

Warm up:
400 m jog at 50% pace
Coach Matt's upper body lift warm up
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:  OPEN WOD 12.1  Compare to Feb 10, 2015

7 mins of burpees

Cool down:
Phase 1:  3 x 1 flexed arm hang max hold
Phase 2:  7 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