13
Jul
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