August 6, 2013

Ian, Alisha, and Rich

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WOD:

FITNESS:

AMRAP 12 Minutes:

3 Chest To Bar Pull-Ups

6 Ring Dips

12 Box Jumps (24/20)

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PERFORMANCE:

AMRAP 12

3 Bar Muscle-Ups

6 KB/DB Snatches (53/35)

12 Box Jumps (30/24)

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PERFORMANCE SUPPLEMENTAL TRAINING:

Back Squat:

3 sets of 5 reps @75%

2 sets of 5 reps @80%

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3 sets of MAX effort ring dips

(Rest 2-3 minutes between)

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3 sets of:

20 GHD Sit-ups (focus on speed)

8-10 GH Raises, if these are new to you, ask a coach.