3 Dec 2015

Warm Up:

Upper body lift prep & shoulder activation

Wendler Week 1:  Press (only if you did not get your presses in yesterday)

OR

Gymnastics Strength:   Spend 15 minutes working either your pull ups strength work or muscle up strength work

Pull Ups:  Negatives, Three position holds (10 secs each at top/mid/bottom (active), inverted body rows (focus on pulling to chest), Ring rows (focus on set position in the bottom, strong hollow body, pull to chest)

Muscle Ups:  High ring to chest pulls, russian dips, banded seated transitions, negative dips

Run Prep

WOD:  Compare to 7 April 2015

3 RFT:

500 m ROW

21 Burpees

400 m RUN (outside so dress appropriately)

SILVERS:

Push Press

WOD:

3 RFT

500 m Row

11 Burpees

40 lengths shuttle run