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THURSDAY – 1.8.2015

7
Jan

THURSDAY – 1.8.2015

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VitalWinter12

WARM UP
W/ a Partner
3 Rounds
10 Med Ball Sit Ups
100″ Med Ball Toss
10 Partner Wall Ball Shots
100″ Med Ball Toss

STRENGTH
Floor Press
3 x 10 @ 70-75%
10-12 Ring Dips between each set

WOD
21-18-15-12-9-6-3
Cal Row
T2B
*7 Slam Balls between each set 20/40#

 Pull Up Progression

Day 5-7
Focus on kipping form and kipping practice
OR
Day 5-7
If you have time, motivation, etc. to perform pull up practice and exercise more than 4 days a week, perform 5 sets of 3 challenging reps on days between.

 

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