Thursday
Warm up:
3 rounds
10 Jump squats
10 wall squats
5 dips (box/bar/ring)
Mobility
Strength/Skill:
Back Squat 5-5-5-5-5 @ 80%
2-3 minutes rest between working sets
WOD:
Every 2:00 for six sets
1 weighted pull-up #45
3 strict pull-ups
5 kipping pull-ups
Int. - 1 strict, 3 kipping, 5 kips without pull-up
Beg. - 1 negative, 3 kips w/o pull-up, 5 ring rows
Warm up:
3 rounds
10 Jump squats
10 wall squats
5 dips (box/bar/ring)
Mobility
Strength/Skill:
Back Squat 5-5-5-5-5 @ 80%
2-3 minutes rest between working sets
WOD:
Every 2:00 for six sets
1 weighted pull-up #45
3 strict pull-ups
5 kipping pull-ups
Int. - 1 strict, 3 kipping, 5 kips without pull-up
Beg. - 1 negative, 3 kips w/o pull-up, 5 ring rows