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MONDAY – 12.15.2014

14
Dec

MONDAY – 12.15.2014

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WARM UP
2 Rounds
50 DUs/100 Singles
10 Squats
10 Sit Ups
5 Inch Worm Push Ups

STRENGTH
Back Squat
4 x 3 @ 80%

WOD
RX
3 Rounds
400 M Run
30 Wall Balls 16/20#
20 T2B

L2
14/18#
Knees to elbows/arm pits

L3
12/16#
High Knees/ V-Ups

Pull Up Progression
Day 1
Week 2
Same as Week 1
3 sets of 8-12 banded pull ups. If you can do 12 easily, move to a lighter band. If banded pull ups are too difficult, scale down accordingly to jumping negatives. Jump up to position with chin over the bar and slowly lower to full extension. Step back on box and repeat

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