Monday, November 4, 2013

1.)Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% - 3x5  rest 60 sec.

2.) strict pull ups ME x 3

3.) WOD 

Adv:

3 rounds for time of:

Handstand walk 20 meters

Ring dips x 15

Pistols x 20 (alt legs)

Int:

3 rounds for time of:

Wall climbs x 10

Matador Dips x 15

Lateral pistol squat x 20 (alt legs)

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Beg:

3 rounds for time of:

Handstands x 10

Box dips x 20

Lateral pistol squats x 20 (alt legs)