7 Nov 2013

Warm Up:

1 min double unders

10 parallete shoot throughs

20 ring dips

20 pull ups

10 back extensions

Samson Stretch

Skill/Strength:

2-4 sets of max dead hang pull ups

90 sec recovery between sets

WOD:

4 Rounds for max reps

1 min max pistols

1 min max “sit outs”

1 min double unders (L3: must be unbroken DU’s or ‘rest’ becomes burpees)

1 min rest

Cool Down/Mobility:
Coaches choice- lower legs