Thursday's WOD - 5/7/2015


Skill:

Athletes w/ out kipping pull ups:

10 min Kipping pull up skill work-progression review

Athletes w/ kipping pull ups:

10 min to work up to a heavy weighted chin over bar pull up

Strength:

Squat 4 - week 4 of 16

1x3@65% 1RM (or 90%1RM)

1x3@70%

1x3@75%

1x3-5@80%

1x3-5@85%

WOD:

4 Rounds:

3 min AMRAP:

500m Row

Max rep pull ups in remaining time (strict/kipping/ring row/ring pull up)

**Rest 1 min between rounds**

#pullups #backsquat #row

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