Friday, August 7, 2015

WARM UP
5 min of joint prep
Fighting Monkey "Beach Ball" x 3 reps
Hanging plus brachiation 

A.  3 Rounds Not For Time
     Double Unders x 50
     Arms only rope climb x 1-2
     Strict Toes to Bar x 3-10


TOES TO BAR:
-if you cannot do strict toes to bar, please use stahl bars and do hanging leg raises to parallel or toes to the top (more advanced) x 5 reps @ 31x1

For Double Unders - either reduce the number or do AMRAP in 2 minutes.

B. For Time:
21-15-9
Power Cleans 95/135 lbs
Kipping hspu
Kipping chest to bar pull ups

C1. powell raises x 8-12 reps @ 3131 x 3 sets
C2. protracted push ups x 8-12 reps x 3 sets
Rest 60 sec after C2.