12 Feb 2014

Warm Up

200m run

20 Overhead Squats

30 sit ups

3 rounds, each for time: fast feet ladder, 5 pull ups, 5 ring dips, 5 burpees

Strength

Banded Good Morning

4 sets of 5

Skill ( L3)

MU transition/warm up for L3

WOD

9-6-3

Deadlift

Muscle Up

L1: 75% 1 RM Deadlift, 1 pull up and 1 ring dip = 1 mu (can be done consecutive, 9 pullup/9ring dip, etc)

L2: 275/165#, chest to bar pull up

L3: 315/185#

Accessory Work:

2 sets of 10 back ext

2 sets of 10 GHR 

Mobility

Lumbar spine and ankles