12 Mar 2014

Warm Up:
Fast feet ladder
10 burpees
10 push ups
fast feet ladder
10 toes to bar
20 overhead squats

Samson stretch

Strength: (spotters)
Bench Press with Chains
3 rounds of 1 min max reps (50% 1RM + chains)

WOD
3 Rounds for max reps
2 mins muscle ups
1 min double unders
1 min rest

L1: ring dips sub for MU’s
L2: chest to bar sub for MU’s

Accessory Work
2 sets of 12 negative push ups (3:1:1)
2 sets of 12 dips (3:1:1)

Mobility
Cervical spine