6-26-2012 (2) 069

 

TODAY’S WORKOUT:

Skill: kipping practice

Lift: Every 30 seconds for 4 minutes: 3  bench press @ 60 % of 1 RM
then,
Every 30 seconds for 4 minutes: 3 strict pullups (with weight)

WOD: 4 rounds for time:
15 pullups
15 shoulder to overhead
* complete 1 farmers carry for any unbroken set (100 m)

Level 3: 115/75#, CTB pullups
Level 2: 95/65#
Level 1: 75/55#
* farmers carry should be done as heavy as possible!

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