Tuesday, June 4, 2013



Skill: tabata pull up negatives: start at the top of the pull up and slowly descend for 20 seconds, rest 10 seconds and repeat for 4 minutes

* if athlete can not complete 20 seconds, use assistance to get to the top of the pullup and resume negative

Lift: EMOM for 9 minutes: 3 seated on ground press @ 50% 1RM strict press

Everyone: superset with 4 strict ring rows with false grip

WOD: for time:

            15 Deficit Hspu

             9 Double Burpees to a plate

             12 deficit  hspu

             12 double burpees

             9 deficit hspu

             15 double burpees

             Level 3: 45# plates

             Level 2: 25# plates and an a mat

             Level 1: 1 abmat

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