March 21, 2013

Thursday, March 21, 2013

PULL YOUR WEIGHT

Warm up:  400 m run, 10 scapular pull ups, 15 pass thrus, 10 push ups, 10 squats

Skill Focus: Strict Dead Hang Pull up
Review form and scaling modifications**

Wgtd Pull Up 1. 1. 1 (no bands)

WOD:

10 strict pull ups (no bands today)
10 sumo deadlift high pulls 95#/65#
10 bar over burpees
5 RFT
**do either jumping, manually assisted, minimal use of the legs, negatives
or partial
Post 1 rm  and time for score

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