Tuesday, July 7

Warm-up

20 burpees

10 wide grip push-ups

10 jumping pull-ups

10 kipping pull-ups

5-10 Strict pull-ups

5-10 chest to bar pull-ups

10 ring dips – try to do at least 5 strict

10-15 GHD sit-ups

10 Hip-back extensions

10 PVC pipe push-jerks

10 PVC pipe split-jerks

 

Lift:

 

Jerk (split or push) 3×70%, 3×80%, 3×90%+ reps

 

WOD

Five rounds for time of:

3 Weighted pull-ups

5 Strict pull-ups

7 Kipping pull-ups

 

L1-Choose weight or Instead of weight, use lightest band as possible for 8 total strict pull-ups

L2- 35lbs/20lbs

L3- 50lbs/35lbs

 

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