****** THERE WILL BE NO 6 PM CLASS ON THURSDAY 5/12/16 ******
SKILL
3 Rounds of
5 Scap Pull Ups + 5 kipping Swings + 5 strict Pull Ups
:30 sec Bottom of squat Hold
1 Rd of Snatch BB Warm Up (5 reps of each)
(12 min cap)
STRENGTH
Tempo Back Squats
Take 10 min to build heavyish 3 reps for today @ 23×1
then….
Every 2 min for 10 min (5 sets)
Back Squats x 3 reps @ 23×1
** Start where you left off after warm-up and add weight if able to keep tempo. 3 full sec at the bottom!!
WOD
4 Rounds of:
15 Deadlifts
15 Ring Dips @1001
L1 – 135/95 – Box Dips @ 2112
L2 – 185/115 – Matador Dips 1 full sec hold @ top
L3 – 205/135
(10 min cap)
