120813

Monday

Warm Up:
7 burpees
7 pullups
7 dips
7 sit ups
7 supermans

Mobility:

Skill: Partner or Weighted Pullups (Maximum control)
1x5 Pronated Wide Grip  Beg 1-2 sec count up and down, ADV 3-5 sec count up and  down
1x5 Pronated Medium Grip, same count
1x5 Pronated Narrow Grip, same count
1x5 Suppinated Grip, same count
90 sec rest beween sets

WOD:  
On the minute for 17 minutes or until failure to complete set:
Beginner reps notated with / mark
4/2 pushups (ADV clapping)
8/6 Russian Kb 2 pood/1.5 pood
12/8 air squats