150714 Tuesday WOD

Weighted Push-ups to 3 RM within 10 mins.

Part 2

A.      Sets of unbroken strict pulls(can be weighted) or weighted pull ups to accumulate 50-60

B.      Sets off unbroken kipping pull ups to accumulate 50-60

C.      Pull Up Drills/Progressions

3(3×10)

·         Negative pull-ups

·         Weighted ring rows

·         Weighted Dips

Work up to a 3 RM weighted pull-up within 10 min.

Part 2

EMOM perform:

Max Effort Unbroken sets of MU’s until 40 reps are completed.