1 Dec 2015

Warm Up:
 lower & Upper body lift prep

WENDLER WEEK 1:  Deadlift and Bench Press

Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)

10 x 1 Negative Pull Ups 5 sec descent

SILVERS:
Back Squat

Gymnastics skill:  Low bar pull ups

WOD:  FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:

Medball Cleans
KB SDHP  (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)

Rx2:
less weight/height