Tuesday, August 12, 2013

6-26-2012 (2) 021
Skill: kipping for toes to bar:
Level 2: max reps in 1 set: toes to bar

Lift: Every 30 seconds for 4 minutes: 3 bench press @ 70% of 1RM
then,
Every 30 seconds for 4 minutes: 3 strict pullups

WOD: 8 minute AMRAP:
Burpee pullups *
* Every Minute On the Minute: 5 shoulder to overhead
then,
4 minute AMRAP:
toes to bar*
* Every Minute On the Minute: 6 handstand pushups

Level 4: 185/135
Level 3: 135/95
Level 2: 95/65
Level 1: choose weight

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