Call Us: (918) 706-5581

TUESDAY – 5.10.2016

9
May

TUESDAY – 5.10.2016

WARM UP
3 Rounds
3 Inch Worm Push Up (Slow)
9 Good Mornings
18 Mountain Climbers

SKILL
How to do a correct:
Ring Row
Jumping Pull Up
Negative Pull Up

STRENGTH
3 Rounds
1 x 10 Bent over Barbell Row
*Increase weight each set
:30 Sec Hollow Hold
:30 Superman Hold
*Rest approximately :30 between each movement

WOD
3 Rounds
8 Deadlifts 315/205#
400 M Run
4 Rope Climbs

L2
275/175#

L3
225/135/Scaled

* Sub for rope climb 2 -3  Rope pull Ups

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