Saturday, 17 August 2013

** We will be throwing down on this WOD at 1400 today instead of 0900! **

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted PullUps x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
2) Power Clean:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  4 x 2 @ 85% HBBS 1RM
2) Power Snatch:  3 x 3 @ 70% Snatch 1RM

- Rest 1 minute between all sets.

CONDITIONING
3 Rounds for Time:
20 Hand Release Push Ups
40 Air Squats

Run 200m

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Babies are showoffs!!!