Workout 10/8/14

7
Oct

Workout 10/8/14

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Wednesday October 8th
Warm up: Runner Style active warm up, coaches choice hamstring warm up (ie 1 leg RDL w/KB etc)

SS1: 1×3 Top Pull [email protected] 85%
*This is a single working set of 3, since this is our first time doing this movement be sure to include several warm up sets to work up in weight, and feel the movement before we hit our heavy set.

SS2: 5×10 [email protected] 50%
*Focus for the sets of 10 is bar speed and perfect form
(For the next however long Wednesday will be the day we do our Deadlift program, so be sure to come in these days if you want a stronger pull from the ground!!)

WOD:For Time:
42 Box Jumps 24/20
21 Ring Dips
21 Pull ups ADV: C2B
30 Box Jumps 24/20
15 Ring Dips
15 Pull ups ADV:C2B
18 Box Jumps 24/20
9 Ring Dips
9 Pull ups ADV:C2B