14 August 2013

Warm Up

10 burpees, 

15 front squat with pvc or bar 

10 pass throughs with pvc

15 overhead squats with pvc

15 ring dips

15 chest to bar pull ups

samson stretch

Strength

Weighted Pull Up

5 sets of 3 

(increase weight each set)

WOD

12 min AMRAP of:

3 muscle ups, 5 toes to bar, 7 pull ups, 9 air squats