Wednesday, 14 August 2014

** This is a going away WOD for Karris Villalba!  Please come out and send her off in true Samurai style! **

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


BEGINNER STRENGTH (alternating sets)
1a) Deadlift:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort
 (add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.


INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 80% 
DL 1RM
1b) Strict Pull Ups:  3 x Max Effort
 (add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

CONDITIONING
4 Rounds for Time:
400m Run 

7 Chest-to-Bar Pull Ups
7 Ring Dips
40 Double Unders

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