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Monday Warm Up: 7 burpees 7 pullups 7 dips 7 sit ups 7 supermans Mobility: Skill: Partner or Weighted Pullups (Maximum control) 1x5 Pronated Wide Grip Beg 1-2 sec count up and down, ADV 3-5 sec count up and down 1x5 Pronated Medium Grip, same count 1x5 Pronated Narrow Grip, same count 1x5 Suppinated Grip, same count 90 sec rest beween sets WOD: On the minute for 17 minutes or until failure to complete set: Beginner reps notated with / mark 4/2 pushups (ADV clapping) 8/6 Russian Kb 2 pood/1.5 pood 12/8 air squats  Comments are closed.
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