WOD: Thursday 12/3/15
Warm-up:
- 200 Single Unders
Then, 2x
- 8 x Shoulder rotations and band pulls on each arm
- 8 x Strict T2B (absolute no kipping)
Strength/Skill: 4x
- Accummulate 20s w/chin over bar
- 20 x Face pulls on kaiser machine (hold 5s pause for last 5 reps)
Metcon: 3x
- Accummulate 45s L-Sit (your choice of rings/GHD handles/boxes)
- Stop to shake out arms, then ME Ring Dips
- 400m Run
Additional Strength Work:
- Back Squat: 5x3 w/5s descent/3s pause/5s ascent (70%)
- Behind-the-neck snatch-grip Push Press: 5x3
- Optional: 3 x 30 cals on bike (rest 90s between) OR 10 x 100ft ladder (don't let display turn off!)