25 May 2016

2016-04-11 19.48.04

25 May 2016, Wednesday

Warm-up:  W. Alabama St. Run, Mobility and Line Drills

Strength: Single Arm Bent Over Rows with Dumbbells

5 Sets of 8 Each Arm

Skill:  5 by Max Pull-ups

  1. Regular Grip
  2. Reverse Grip (Curl ups)
  3. Neutral Grip on Rogue Neutral Bars (the attachments on shelf)
  4. Close Grip, thumbs distance apart
  5. 2 Rope Pull-ups (very few people will be able to do this)

 

WOD:  “Tire Elizabeth”

21-15-9

Tire Flips, Ring Dips

Scaled:

21-15-9

Squat Cleans (95/65), Box Dips

10 Minute Cap

 

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