3 June 2013

Warm Up

3 rounds of:

10 Burpees

10 Parallete Shoot Throughs

10 Parallete Dips

10 Overhead Squat with PVC

10 sec samson stretch per side

Skills

Hollow Body / 4 step Bracing

3 x 30 second Ring Support Holds

Deadlift- 2 sets of 5 at 60% of 1RM

WOD

21-15-9

Deadlift (60% 1RM)

Ring Dips