130509

Thursday

Warm up:

3 rounds
10 Jump squats
10 wall squats
5 dips (box/bar/ring)

Mobility

Strength/Skill:
Back Squat 5-5-5-5-5 @ 80%
 2-3 minutes rest between working sets

WOD:
Every 2:00 for six sets
1 weighted pull-up #45 
 3 strict pull-ups
5 kipping pull-ups

Int. - 1 strict, 3 kipping, 5 kips without pull-up
Beg. - 1 negative, 3 kips w/o pull-up, 5 ring rows