Tuesday- Super Pulls 7-14-15

Warm Up

500m Run

3x
30 sec Bar Hang
20 Air Squats
5-10 Push Ups

Gymnastic Strength

50 Strict Pull Ups (Chest to Bar if Possible)
– every time you Break…do 3 HSPU OR 6 Perfect Push Ups

*Pull Ups should be close to 10reps for your first set

WOD

Rec
3 RFT
10 Ring Rows
10 Front Squats 95/65
10 Burpees

Rx:
3 RFT
10 C2B Pull ups
10 Front Squats 135/95
10 Burpees

Rx+
3 RFT
10 C2B Pull ups
10 Front Squats 165/115
10 Burpees

Mobility

couch and/or Pigeon Stretch

Extra

Dumbbell Rows
4×10 each arm (Max load)

VOD

Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue acknowledge that Jesus Christ is Lord, to the glory of God the Father.

– Philippians 2:9-11 NIV