WOD Wed. Aug. 1

July 31st, 2012

Basics Skillwork: Pull-up progression, ring dips
Level 1/2 Strength: Back Squat 1×15 @ 40%, 2×8 @ 50%, 5-3-1+
Level 1/2 Endurance: Run 1.5 miles (8 laps)

WOD All levels
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Then do as many of the following as time allows:
2 min. max. of pushups
2 min. max. of situps
2 min. max. of toes 2 bar
2 min. max. of dips (ring or parallel bar)