Måndag 19 augusti 2019

WoD#1: 
3-3-3-3 Strict Press
Build up to a heavy set
* Rest 90-120s between sets.

(Alternative: 8-8-8-8 @ lighter to medium weights)

WoD#2 "Lockout"

4 Rounds for total reps of:

1 Set Unbroken Kipping Pullups   Scaled: Ring Rows or Banded Pullups
1 Set Unbroken Ring Dips Scaled: Pushups

75 Doubleunders Scale: 50 DU OR 150 SU

Rest 2:00

Advanced: Unbroken Ring MU + 100 DU
Time Cap: 15 minutes

Extra Credit

2-4 minutes of Each

Calf Smash  (ea/s)

Classic Calf Stretch (ea/s)

Pec Smash   (ea/s)

Banded Lateral Opener  (ea/s)