20 June 2013; “Strickland”

Warm-up: Row 250m, rest 30 seconds, row 250m, rest 30 secs, row 250m

Strength: Deadlift 5, 5, 5

Advanced Strength: Use a Snatch Grip Deadlift 5, 5, 5

Skill: Front Squat Review

WOD: “Strickland”

21-15-9 of…

Front Squats and Pull-ups 135/95

Advanced WOD:

Front Squats and Ring Dips 185/115

Don’t cheat yourself, shoulder must touch ring every rep to count and elbow must lock out, if you don’t touch, do it again!!!!!